A Moist Covid (Elmo)

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Warm Up: Mosey to the toddler play area, SSH, Imperial Walkers, Hill Billies, Rev/Fwd Arm Circles.
The Workout: Mosey to first lamp post in the car park…. with a stop off at the shelter for a cheeky 20 cadence Balls.

Lamp post 1: 2xmerkin / 2xPlank Jacks / 2xSquat / 2xSSH

Mosey to next lamp post, Rinse and Repeat +1 Rep every lamp post. Continue to 10.

Rinse and Repeat back down to 2, but change to Diamond Merkin and Mountain Climbers, keep Squats and SSH.

back to shelter: 10 count cadence of Merican Hammers, 10 cadence LBC, 20 cadence LSF, 10 cadence box cutters, 10 cadence Freddy Merc’s

BOAT CANOE, 3 sets of 10 cadence hands taps in boat

Homer to Marge, 10 regular, 5 Right leg up, 5 left leg up.

Mary: Wall Sit with – 10 cadence arms straight, 10 cadence over head clamps –

20 cadence Balls

Wall Sit with – 10 cadence arms straight, 10 cadence over head clamps –

Announcements: Christmas Gig at Bombshell Thursday 1900hrs. Run Club at Bombshell 1830hrs (Deere HC, Dusty SHC)

Prayer: Crosby waiting for bids for gigs to come in, Kubota’s friend family loss, COVID, just remember it is NOT all about you.

2ndF – Tapline, the Hopfly Stout and DNEIP were on point 👍

Less than 1/2 Mile

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Pax of 7 for cold Thunder workout, some complaints about the short run to warm up.  I know Thunder is not a running workout, but come on, not even 1 mile :).

FNGs:  None

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

The Workout:

Run around soccer fields to playground:

5 sets of five exercises:

5 pull ups,  5 diamond merkins, 10 merkins,  10 lbc’s,  15 squats

Jog to rock pule:

5 sets of five exercises:

12 curls, 12 tricep presses, 12 lunges, 12 upright rows,  12 shoulder press

Jog to pavilion:

3 sets of 3 exercises:

Balls to wall, Dips, Step ups

Mary:  Shoulder taps, box cutters, LBC’s, WWII, plank

Announcements:  Ruck on Saturday, Christmas party…  see slack

Prayer:  Family of Forcep’s uncle who died of covid, recovery for Pikachu’s wife back

Jump

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YHC with the opportunity to post and Q and Thunder for the first time. Not sure what the theme is anymore, is it running, no running, some running? So i figure I’d bring them no running today, because who runs anyway. YHC dug out the shovel flag waited for the Pax to show up. Good crowd, couple surprises. Crosby either posted because he heard I was Qing, wanted to no running, or is building his strength for his marathon training.

FNGs: None
Warm Up: SSH x25, Arm Circles, Overhead claps, Seal claps, SSH x 25. Introduced the workout exercises of head release merkins, Imperial Squats, and WWII’s
The Workout: Tabata style 45 seconds on, 15 seconds rest. Start with 8 reps of hand release merkins, 8 reps of Imperial Squats, and 8 WWIIs. If you make it in 45 seconds add 2 reps, if you don’t subtract 2 reps from each. Go for 20 minutes of 45 seconds on, 15 seconds rest
On the Tennis courts Burpee broad jump across the courts and bear crawl back. 2 sets
“Jump” by Van Halen was then brought out. Pax hold squat and when they say jump do a Star Jump
Mary: Homer to marge in the correct cadence. Plank hold with exercises: Peter Parker, Parker Peter, Mountain climbers
Announcements: A couple CSAUPs coming up. Oakwood 24, Christmas party
T-Claps (Recognition):
Prayer: 187 and Tracy, Noah’s Arc, Families at Thanksgiving and Holidays

Pikachu learnt something new….

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Pax 6 for a cold as a grave diggers ass Thunder.

6miles ‘easy‘ 😂 EC for Pikachu and Deere.

Warm Up: 18 SSH, 9 fwd arm circles, 9 rev, 10 cotton pickers, 18 hill Billy’s, 18 walkers.
The Workout: 2miles mosey with 18 stops….

stop 1 – 1 x Merkin, 1 x leg raise, Turkish get up, 1 x squat…

stop 2 – 2 x Merkin, 2 x leg raise, Turkish get up, 3 x squat…

rinse and repeat till 18…. (18th set, Diamond Merkins)

18 cadence Balls to Wall

18 cadence box cutters

18 cadence Balls to Wall

18 count (9 left, 9 right) top taps (quad killers)

Mary: 18 cadence American Hammers, 18 cadence Crab leg HIGH heel taps, 18 cadence crab leg LOW heel taps.
Announcements: Frosty CSAUP, Beer Ruck, Bombshell Dec 17th Christmas piss up.

Prayer: unspoken, Kubota took us out.

2ndF – Crosby garage… special guest appearance GigaWatt.

excuse spelling and grammar…..

Veteran’s Day Thunder Murph

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PAX of 4 to honor those who have served for a Thunder Veterans Day MURPH.

John Deere with 11.11 honorary miles EC.

Work Out – MURPH

Eleven!

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FNGs:None tonight

Warm Up:

SSH x20

Daisy Picker x20

Sir Fazio Arm Circles x10 forward/backward
The Workout:

Mosey to the rock pile for a medium rock. John Cusack to the pull up bars.

11s with Curls and Pull ups, starting with 10x and 1x respectively. This got hard.

John Cusack to the amphitheater for 11s with balls to the wall and dips.

John Cusack back to the rock pile and return the rocks. Mosey to the tennis courts.

11 on the courts with squats and LBCs, moseying to opposite sides between exercises.

Mary:

Shoulder Taps

Left and right arm/leg up planks

Homer to marge x10, x5 each leg

Low plank hold x10 IC
Announcements:

Thunder on November 11th will be a murph in commemeration of Veteran’s Day. We will go as long as it takes for pax to finish. 11 mile EC feet move at 1600.
T-Claps (Recognition):

Kubota for his first double down!
Prayer:

John Deer’s sister; 187 and his M, Noah’s Ark and his family

Figure 8 at Thunder

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FNGs: none
Warm Up:  8c ssh, good am, seal claps, o/h claps, Fabio arm circles (f/b), daisy pickers, burpees
The Workout: Each PAX grabbed a coupon weighing 20-30lbs from Dauber’s car and began a figure 8 jaunt around Womble.  PAX executed various exercise with and without the coupon.  After completing a few exercises, PAX grabbed another coupon and ventured off a few yards before stopping for more coupon fun.  Exercises included:

‘plank jacks, merkins, squats, curls, tricep curls, rut-rows, swings, 6 inches from six, nipplers, o/h press, slap coupons, toe taps, midget love handles, and more

Mary:  Light stretching

Announcements:  Mutiny heading to Ting on Nov 2 for ultimate frisbee under the lights on the soccer field; ruck with HSPD
T-Claps (Recognition):  Ruck for Mama’s House; HS Cupboard
Prayer:  Unspoken; 187’s M; PAX looking for better employment opportunities

 

Not Enough Big Rocks

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….says Pikachu! Apparently Womble Park rock selection is dwindling down and beasts like Pikachu are at a loss for finding more challenging rocks. Maybe it’s time for a field trip to “import” some other rocks from Jones Park or The Greenway???

YHC hasn’t taken the Q at Thunder since the spring and it was a great night to be back out with these good fellas! YHC came up with somewhat of a plan running a solo 5 mile EC down to Bass Lake. Several other viscous cyclists also were in attendance afterward at Thunder. Impressive double-down.

FNGs: no sir.
Warm Up: SSH IC x 30, Daisy Pickers, Seal Claps, Overhead Claps, Imperial Walkers, Frankenstein’s, Hillbillies all IC x 11.
The Workout: Mosey to the bandstand for a series of group split exercises. One group held either BTTW or People’s Chair while other groups did exercises including: Irkins x 20/x15 and dirkins x15, and dips x25, x20, and x15.

To the rock pile. Small handheld rocks were the first order. Pax completed a series of shoulder Press, lateral raise, and front raises with the rocks. Counts were mixed but all moves had a 30,20,and 10 count. 60 total reps per move. On to the big rocks. Each pax selected a big rock and Cusacked over the The hill by the batting cages.

YHC called for 11’s with Ground Pounders IC at the bottom of the Hill and Wonderbras at the top. At some point, Lipsync threw his rock down the hill which gave YHC an idea! All PAX would “shot-out” their rock from the top of the hill. Whichever pax threw farthestvonly had 1 burpee. Each pax thereafter would add a burpee depending on Landon position. Lip sync had 1…YHC had 8.  We completed 11’s and mosey with rocks to a nice flat section near the rock pile. Pax completed: 50 chest Press, 10 merkins, 30 chest Press, 7 merkins, 20 chest Press, 5 merkins.
Mary: To the picnic shelter for 1 more round of 10 count per pax BTTW. Finished with 15 counts of WW1, LBC’s, Homer to Marge, and LSF. Completed 11 SSH at the flag.
Announcements: Help at HS Food Cupboard this Sat.  Details on 3rd F Slack.
T-Claps (Recognition):
Prayer: Wallaby has a cousin with health and family issues. Aquaman and Bullseye trip to Chicago and relatives stuck in Mexico. YHC took us out on a great fall evening.

Hot Blooded for Thunder

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PAX: Fumunga (YHC), Pikachu, M4LIFE, Rams, Foul Ball, Dusty, Dauber, LipSync, Kubota

FNGs: None
Warm Up: Mosey over to a secluded soccer field, Side Shuttle Hop, Fozzie Arm Circles, Good Mornings, Leg Huggers
The Workout: The PAX mentally prepared for some Hot Blooded exercises that left some PAX with Double Vision at the end.

The workout was 30 minutes of work with 25 seconds, 5 seconds off between each exercise:

Set 1 (x4 times)

  1. Bobby Hurley
  2. Plank Shoulder Taps
  3. Side Shuffle Hop
  4. Mountain Climbers
  5. Squat Jumps with Knee Tucks

One Minute Rest

Set 2 (x4 times)

  1. 180 Squat Jumps
  2. Cross Mountain Climbers
  3. Alternate Lunges
  4. Plank Jacks
  5. Full Burpees

One Minute Rest

Set 1 and Set 2 Straight through with no repeats

Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Banana Boats, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, Leg Climbers (12 per leg), American (Freedom) Hammers
Announcements: Mulch, Ruck/Adopt a Highway Sunday, Brought up the awareness of Fuquay AO Status
T-Claps (Recognition): Fumunga’s Wife is Pregers(!!)
Prayer: N/A

Ultimate at Thunder – 29Jul20

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FNGs: Welcome FNG Norbert! Snap’s 2.0 – played a great game and is a D&D fan to boot!
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up