itendstonight

March Madness at Thunder

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This is a backblasts that YHC is writing a month or so late as I got caught up in Snowbird’s March Madness Challenge in Raleigh and Backblasts got put on the Back-burner.

Workout Date: 03/31/21
For those of you who have been following Raleigh’s March Madness Challenge, the biggest competition was in the second week between Boitano and Spit Valve. These men went head to head: posting, pre-running, doubling down, even tripling down. When the dust settled, Boitano was victorious by a point! I asked Spit Valve what happened, and that’s when I found out about Thunder in South Wake. I immediately signed up to Q for 3/31.

The Heart of March Madness

Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
It’s been a month, and my FNG showed up in the middle so I really don’t remember. I hope I repeated the disclaimer.

Main Event
1) L-R step ups, Irkins, Dips, LBCs, Derkins under the picnic shelter
2) Rock work at the rock pile
3) Wall work at the amphitheater
4) Dora 1-2-3 to finish us out

https://www.strava.com/activities/5047366301

Mary:
Various Mary exercises. I don’t remember which ones.

COT:
9 PAX
Prayers for babies on the way, couples struggling to conceive, a friend in a coma, a parent about to have heart surgery.
Rams took us out.

Naked Moleskin:
Boitano did not show. As late as this morning, he was still in the competition, trying to throw me off after The Blitz. He sent me congratulations earlier in the day, but I couldn’t decide if it was another head fake until halfway through Thunder. I still expected him to roll up with two FNGs.
Speaking of FNGs, Gizmo is my first FNG! Thank you, Boitano for pushing me. There’s no way I would’ve reached out to him it weren’t for you. He even texted me to bail out about 45 minutes before the workout. So I told him about the competition and that he could very well be the difference. It worked!
And my month-long CSAUP comes to a close. Well done, Boitano. You’re a hell of a competitor! (and pretty sneaky)
My next #F3Q21 #2021Challenge Q is Excalibur on 4/1 (tomorrow) as I make up some of the Qs I shuffled for March Madness.
-Pigpen

QIC: Pigpen
PAX: Dusty, Forceps, Fumunga, Gizmo (FNG), Gump, Kubota, Pigpen, Pikachu, Rams
Workout Date: 03/31/21

No rock judgement

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FNGs: None today
Warm Up:

SSH x10

Daisy Picker x10

Sir Fazio x10 forward/backward

Mosey to the rock pile
The Workout:

Rock reps around the circle for:

  • Curls for the girls
  • Triceps
  • Upright rows
  • Groundpounders

Repeato for a few rounds

Mosey towards the amphitheater with a stop along the way for plank shuffles in the goose poop and some merkins.

At the amphitheater alternate step ups with balls to the wall/preachers chair.

A round of irkins/derkins/dips.

Mosey back to the tennis court for a visit from Imagine Dragons and Thunder – we held squat the whole song with a full squat on every Thunder.

Mary:

LBCs, Side Planks, and some yoga
Announcements:

Long ass run this weekend

3rd F opportunities coming up – see Slack/Facebook
Prayer:

Vasoline and Doc’s 2.0s for upcoming surgeries

Partner Up

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7 PAX came out to Thunder for a spring evening workout, including Boitano from F3 Raleigh.

FNGs: None

Warm Up:  SSH, Cherry pickers, good morning, L+R overhead stretch, fazio arm circles

The Workout:

Starting at the playground:  Pax Partners up and take turns completing :  5 sets of two exercises:

Partner 1 – 5 pull-ups, Partner 2 – 10 merkins

 

Jog to pavilion:  Continue with same partner, completing 5 sets of two exercises:

Partner 1 – 10 one leg step-ups, Partner 2 –  balls to the wall

Then completing 5 sets of two exercises:  Partner 1 – 10 dips, Partner 2 –  10 Squats

 

Jog to baseball fields:  5 sets of two exercises:

Partner 1 – 10 upright rows, Partner 2 –  diamond merkins

 

Jog to rock pule:

2 sets of four exercises:

10 curls

10 triceps presses

10 upright rows

10 shoulder press

Mary:  LBC’s, WWI, peter parkers, low slow flutters, plank hold  (repeat)

Announcements:  Long run coming up at the end of the month

Prayer:  Favorable test results for Pikachu’s wife, Peace and Gratitude

LipSync’s Redemption Song

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Warm-up

  • Mosey to rock pile, get a rock and mosey to the shelter for warm up
  • SSH
  • Good mornings
  • Daisy Pickers
  • Arm circles
  • Michael Phelps

Work out

  • As per Forcep’s request… we started with rocks
    • Curls for the Girls
    • Tricep extensions
    • Shoulder press
    • Ruh rows
    • 11’s on the wall with wonder bras and LBCs
  • Redemption on the stairs
    • Mosey to the stairs in the Abyss for wheel barrels up the stairs
    • Mosey back to the shelter to gather rocks and off to the parking lot
  • Of course, one round of Bearly Curling before returning rocks
  • Mosey to the tennis courts for some Mary

Mary

  • One round robin of dice throwing and completing the identified exercise and reps
  • Nonstop session of low slow flutters, projector and some more low slow flutters
  • Have a nice day

Announcements

  • Art Vandelay’s (Trevor Cundiff) annual cancer diagnosis Q at the Crick in Raleigh on Saturday, April 10th. LipSync will be driving one Clown Car and hopes others will follow.

T-Claps

  • Gump getting a new job

Prayer request

  • Those being impacted by COVID

Honoring African American Inventors at Thunder

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After a fantastic TED talk on Tuesday YHC felt inspired to lead a workout honoring some African American inventors in honor of African American History Month.

After some good Googling I decided we would honor the following greats:

  • Garret Morgan – 3-way stoplight
  • Lewis Latimer – carbon filament
  • Jesse Ernest Wilkins, Jr. – math models for gamma radiation
  • Frederick McKinley Jones – refrigerated trucks

The weather was nearly perfect for 5 pax to gather for a fun time and a great history lesson.

FNGs:

None today sadly.
Warm Up:

Mosey to the shelter since the ground is still super saturated by the tennis courts.

SSH until Rams made it over to us from the facilities.

Daisy Pickers x10 IC

Arms up into Sir Fazio – they stayed up until after good mornings

Sir Fazio x10 forwards/backwards IC

Seal claps x10 IC

Squatted overhead clap x10 IC

Windmill x10 IC

Good evening x10 on my down/up
The Workout:

Mosey to the central parking lot. In honor of Garret Morgan we did green/yellow/red lights:

  • Green – bear crawl
  • Yellow – duck walk
  • Red – chill cut plank hold

We went all the way down and back

We then moseyed towards the alleyway between the baseball fields. We stopped at the entrance and pax were introduced to the next workout honoring Lewis Latimer – we stopped at each light for 3x SSH IC, Merkins, and Squats, building (so 3x, 6x, 9x, etc) until the 6th light where we did 18x.

Some walkers encouraged burpees while we were stopped at the main Womble Park sign so we added in 5x burpees!

After making to the end of our line of lights we ran it back, but this time changing the exercises to honor some other inventors:

  • 3x Homer to Marge (Exicon version – leg raises, not South Wake style) – for Jesse Ernest Wilkins, Jr.
  • 3x Chill cut plank jacks – for Frederick McKinley Jones
  • 3x Star Jumps – just cause I like these

We repeated these the entire line back building from 3x each to 18x each. Rams especially liked all those star jumps – looked like those Peloton muscles translate well to that movement!

After finishing up we took a nice mosey back to the tennis courts where YHC grabbed a speaker for some Mary.

Mary:

Roxanne – seemed like a fitting combination of some of the things we had been doing. Plank hold the entire song, merkin on Roxanne, Plank Jack on red light.

Yoga – childs pose, puppy dog pose, puppy dog shoulder stretch
Announcements:

Q School Sunday the 21st at 3PM. 2nd F to follow at Bass Lake Ale House patio.

A great TED talk was given by F3 Greensboro pax on Tuesday. Link is online to watch for those that couldn’t make it.
T-Claps (Recognition):

Rams for killing those star jumps and getting the pax hype about them.

Foul Ball for getting after it the entire workout.
Prayer:

Continuation of good COVID numbers in our country and local community.

 

As always – an honor and privilege to lead. This workout was especially fun to plan as I learned a lot along the way. It’s too tempting and easy to boil African American History down to slavery and a few well known inventors – we can, should, and must be better. Aye!

LipSync’s comeback concert – Let’s get CARDIO and BENDY

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Warm Up:

  • Run 1 lap around soccer field
  • SSH
  • Good morning’s
  • Daisy pickers
  • Windmills
  • Arm circles
  • Imperial Walkers/Hill Billy’s

The Workout:

  • Go to rock pile
  • Line up with rocks
  • Cardio Laps (An option for those wanting more strength training – Roll the dice as many times as possible while the rest of the group does the cardio laps):
    1. Curls for the girls with the rock, high steps to designated spot, 5 merkins, mosey back and plank until the 6 returns
    2. Ruh Rows with the rock, grapevine to designated spot, 5 merkins, mosey back and plank until the 6 returns
    3. Dice roll with exercise
    4. Overhead press with rock, butt kickers to designated spot, 5 merkins, mosey back and plank until the 6 returns
    5. Dice roll with exercise
    6. Triceps extensions with the rock, high skip to designated spot, 5 merkins, mosey back and plank until the 6 returns
    7. Dice roll with exercise
    8. Curls for the girls with the rock, fast mosey to designated spot, 5 merkins, mosey back and plank until the 6 returns
    9. Dice roll with exercise
  • Bearly curling and curls for the girls in the parking lot
  • Return rocks and mosey to tennis courts

Mary:

  • A Dauber Yoga session for the soul

Announcements:

  • Q scshool coming up

Prayer:

  • Those being impacted by COVID and Candice’s recent cancer diagnosis

Tag, You’re It

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Pax of 6 sharing the Womble playground with some kids who were playing tag.  Looks like they were having more fun than we were.

FNGs:  None

Warm Up:

SSH, Cherry pickers, good morning, fazio arm circles

The Workout:

Starting at the rock pile:

4 sets of five exercises:

10 curls

10 triceps presses

10 lunges

10 upright rows

10 shoulder press

 

Next to the playground for 25% of a Murph workout:

25 Pull-ups

50 Merkins

75 Squats

 

To the pavilion for a dice game.  Pax took turns rolling 2 dice and leading 10 reps of the corresponding excercise:

  1. Double Merkin Burpees
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. One leg step ups
  7. Lunges
  8. Dips
  9. LBC’s
  10. Mountain Climbers
  11. Plank Hold

Mary:  10 minutes, rotating around the circle calling out a core exercise.

Announcements:  See Slack/Facebook

Prayer:  Kubota’s friend who’s wife recently passed away and for those suffering with covid.

The English Strain

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FNGs:

Not today
Warm Up:

Mosey to the rock pile

SSH x21

Imperial Walker x10 IC

Hillbillies x11 IC

Good evening x10 IC

The Workout:

Grab a rock and mosey to the playground

Pull ups x10

Rock homer to marge x11

Mosey to pavillion

Lazy Dora – each pax performs:

  • 50x Hand Release Merkins
    • Plank hold while resting
  • 100x Rock squats
    • Preacher’s chair while resting
  • 150x LBCs – cue Deere coughing from ab soreness and saying he had the “English strain” of C19……
    • 6″ leg hold while resting

Leave the rock and mosey to the white fence. Type writer back and forth with 5x derkins at each stop – 20x derkins total.

Mosey back to the pavillion and recover the rock. Return rock and mosey to shelter for Mary.

Mary:

Mary around the horn with 20 counts by each pax – low slow flutters, diamond merkins, chillcut plank, and pickle pounders.
Announcements:

F3’s 10 year anniversary is January 1st.
Prayer:

Unspoken

12 Days Of Christmas

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Warm Up: Mosey to Rock Pile doing dynamic stretches, mosey to shelter.

The Workout: 12 Days of Christmas ladder…

1 double Merkin burpee / 2 squat wonder bra, 1 double Merkin burpee / etc etc- up to 12 then back down… workout as per photo.

Totals = 24 Double Merkin Burpee, 44 Squat Hold Wonder Bra’s, 60 Right/Left Leg Step Ups, 72 Dips, 80 Box Cutters, 84 LSF, 84 Diamond Merkins, 80 triceps’s extensions, 72 Ruck rows, 60 Curls, 44 SSH, 24 cadence Santa Sack to the Wall.

Mary: Rudolph The Red Nose Reindeer – Squat Hold During Song, Push Up on Santa, Burpee on Rudolph, Star Jump Christmas.

Prayer: unspoken