Master Shredder’s Return

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YHC coordinator ran over from home expecting a light crowd tonight based on the HCs he saw before leaving the house – was pleasently surprised by the relatively large (7 pax) group that was there upon arrival. We mumbled for a few minutes and then got rolling.

FNGs: n/a
Warm Up:

SSH x15 IC

Daisy Picker x10

Standard Merkin x15

Fazio arm circles x10 forwards & backwards

*No rest*

Overhead clap x15 IC

*No rest*

Seal clap x15 IC

The Workout:

Mosey to pavilion

Partner up – 2x cayote uglies per person (thanks Double D)

Mosey over to the playground

YHC called for each partner to do 10x pull ups  / 10 x squats to 50 total, but audibled to 30 after the sets of 10 pull ups were feeling like a bit much

Mosey to the amphitheater

10 count people’s char down the line

10 count balls to the wall down the line

10 count people’s char down the line

10 count balls to the wall down the line

Mosey around the pond to the railing/bars

Partner 1 does 10x upright rows

Partner 2 does 10x star jumps

Switch and repeat for 20 of each total

Mosey to the rock pile – pax were encouraged to grab a small rock

Line up on the end parking lot line for bear crawl jack webs

4x Overhead press with rock

Crawl bear to the greenway

1x merkin

Bear crawl back to the rock

Repeat, going up in the 4:1 ratio up to 20 hallelujahs and 5 merkins

Pax were asked if they wanted to keep going or switch it up – switching it up won 2 votes to 1 so we moseyed back over to the pavilion.

Irkins x20

Derkins x20

YHC asked the pax what went well with Irkins and Derkins (expecting dips of course) but was surprised by a pax calling for merkins

Merkins x20

Dips x20

Arms were shot and apologies were made for anyone who needed to use them tomorrow.

Mosey to the tennis courts

Line up on the end line for lung walk suicides – lung walk to the middle of the first court, lung walk backwards to the start, forwards to between two courts, backwards to start, forwards to midline of second court, backwards to start, forwards to opposite fence, and then backwards to start.

Mary:

Shoulder tap x15 IC

Planks w/left arm / right leg extended & switching extended extremities

Planks with left leg/arm up and 5x crunches on each side

Chill cut for the last 60 seconds

Announcements:

Picnic this Saturday

Squatter has the Q at Thunder next week for his 2 year anniversary.

2nd F following Thunder at Pace Yourself
T-Claps (Recognition):

Shredder for being back out

Cupid for doing this madness with breathtaker (after working out this morning with it on too) AND rucking to Thunder tonight thanks to a car in the shop
Prayer:

Praises for Shredder back at a bootcamp

Fighting the Humidity

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Pax of 3 battling humidity on Oct-2

Warm Up:  SSH, cherry pickers, arm stretches, good mornings

The Workout:

Mosey along Stinson Avenue stopping at each light pole for Merkins, 1 at first pole increasing to 10 at the last pole.

Run back in the other direction, this time doing 1 – 10 squats at each pole.

Mosey to field on other side of soccer field for 3 rounds of 6 exercises with 10-15 pound weights,  12 reps sets:

– Bent over rows, lunges, shoulder press, crunches, standing rows, curls

Mosey to amphitheater for 3 rounds of 4 exercises:  dips, one leg step-ups, diamond merkins, preacher chairs

Mary:  10 minutes of various core exercises:  lbc’s, ankle taps, box cutters, WWII and others.

Announcements:  None

Prayer:  Recovery for Kubota’s friend who recently had a stroke, Guidance

We Shall Remember 9/11

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Workout honoring all those who died a senseless death on Sept 11th 2001. 

Shovel Flag was flown at half-mast

Warm Up: some light stretches

The Workout: The YEAR *2001m*(1.24mile) Indian Run, front PAX carrying firehose, end Pax preforms a double merkin burpee then runs to front and takes the hose.

During the run there were *9* Stops where the pax preformed *11* reps of called exercise (3 sets Diamond Merkins, 3 sets Plank Jacks, 3 Sets LBC)

Indian Run ended at the steps down by the football field next to Hunt Center….

Run Up The Steps and preform 11 reps Diamond Merkin, run back down bank, run back up steps and preform 11 plank jacks, down bank, Up steps, 11 LBC. Rinse and repeat  2 more times totaling *9* Stair runs and *9* sets of the *11* reps.

Mosey to tennis court, each pax carrying the fire hose for a 10 count.

Partner UP – Wheel Barrow Merkins *9*s (there are 5 lines which mean you can start with 9 Merkins on the first line, then 8, 7, 6, 5… then vacuum wheel barrow back, 4, 3, 2, 1.

Mary: Each Pax Called an *11* Rep exercise- WW2, ‘forgot’, Heel Taps, LBC, Low Slow Flutter, Double Merkin Burpees to finish.
Announcements: please see Slack
T-Claps (Recognition):
Prayer: 9/11 victims and survivors, Noah’s Arc family, John Deere wife knew……

Time to Toss the Dice

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Small group at Thunder tonight (Pax of 3).  I think everyone is doing extra running training for upcoming races.

FNGs:  None

Warm Up:  SSH, Cotton Pickers, fazio arm circles, arm stretches

The Workout:

Mosey to rock pile for some strength exercises:  3 sets of 12 reps – curls, bent over rows, shoulder press, triceps press, squats and merkins

Mosey to pavilion, taking turns rolling dice to determine exercise:  12 reps for each one depending on roll:

  1. Merkins
  2. Diamond Merkins
  3. Balls to the Wall
  4. Squats
  5. Lunges
  6. Dips
  7. WWII
  8. LBC’s
  9. Shoulder Tap Planks
  10. Mountain Climbers
  11. Double Merkin Burbies

Mosey to picnic shelter for a quick bathroom break and continued rolling the dice.  This time working through each exercise letting the dice determine number of reps.  It was nice of Rams to roll a 11 for double merkin burbies to end the workout.

Mary:  LBC’s, WWII, box cutters, low slow flutters, plank hold

Announcements:  Updates on health

Prayer:   Noah’s ark’s wife and family, teachers and kids starting school

Blasts at Thunder

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Late in the afternoon, this Q needed to get out of his home office, taking a break from reading, studying and testing with his new job.  A quick message to John Deere confirmed I was good to go tonight to lead these HIM at Thunder.  Planning immediately began with coupons and minimal running.  John Deere teased the PAX on social media with a guest appearance Q tonight at Thunder.  Love Deadpool btw.

EC:  Peeping Tom

FNGs: None

Warm Up:  Rams, Kubota and Dutch Oven found the shovel flag and saw my trunk open filled with assorted coupons.  When asked if there was going to be running, Q replied “No, but we are going to be carrying a shitload.”  Watch hit 1900 and Pax of 7 moseyed to the tennis courts.  Peeping Tom had planted the seed of 12 after discussing the great Tom Brady and our love of The New England Patriots.  The following exercises were completed in cadence with 12 reps:  Fabio Arm Circles, F/B; daisy pickers; overhead claps; Imperial Walkers and 25 SSH.  Some Michael Phelps thrown in for good measure.

The Workout:  PAX were instructed to choose a coupon from Dauber’s car.  Most senior PAX chose first.  Respect your elders.  One PAX had to grab a portable soft bag cooler full of cold G2 and water.  Last PAX had to grab the shovel flag.  The mission was to grab the gear and carry it to various parts of Womble.  Coupons consisted of wrapped/coiled fire hoses, dumbbells.  (PAX did not grab kettle bells or water stick).  Mosey to shelter.  Set gear down.  Commenced with up an over picnic tables .  Held Al Gore until all PAX finished stepping up and down tables.  Grabbed wall for BTTW for 12 count, people’s chair 12 count, Rinse and repeat for 24 count.  Found a picnic table for 12 reps of erkins, Derkins and dips.  Grabbed a different coupon and mosey to amphitheater.  Set coupons on stage and PAX began L and R step-ups, 12 reps each side.  PAX grabbed coupon and set it down in front of them.  Began toe taps on coupon for a 12 count cadence.  Rinse and repeat after moving two spaces to the left.  PAX had option of carrying coupon while executing the leg-ups 12R & 12L.  Toe taps again on the ground.  Dropped coupons and headed to the wall for Australian Mountain Climbers and People’s Chair 12 cadence count, proceeded to execute 12 merkins, 12 WWIIs and 12 LBCs.  Lots of blasts coming from Q during these reps (something I ate?); Regardless, PAX showed no fear and pressed on through some added noise, giggles and grins.  Rinse and Repeat.  Mandatory hydration break.  Mosey to the side entrance of the pitch with coupons in hand executing curls for the girls or John Cusack.  Once we got to the opening, dropped coupons and performed 12 counts of plank jacks, 12 Midget/Smurf jumping jacks, and 12 Frankenstein’s.  Storms rolled in clearing the kids off the pitch.  Rinse and repeat, looked at time and began our trek back to the shelter, singing and airborne Jody in the rain.  Mumble chatter about the time left.  All good.

Mary:  circled up for some yoga, merkins, low-slow flutter, box-cutters.

Announcements:  Support the Derek Davis run on Thursday at the shoe tree lamppost and the run on Saturday, run it or volunteer if you are in town; F-3 Dad’s camp; buy your 9/11 shirt; discussed the importance of wearing ID, letting Q know any injuries, ailments, allergies etc.  See Slack/FB

T-Claps (Recognition):  Peeping Tom – wearing breath-taker 5 times this week with EC before he leaves for travel (work/vacation).

Prayer:  Kids heading back to class/school, the Berger family – May the doctors find a better treatment for Michelle (shout out to all PAX who contributed miles/money) for their trip to Mayo Clinic; Unspoken.  Dauber led us out.

Honor and a privilege I do not take lightly leading you men.  -Dauber

Under the thumb……

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PAX of 10 for a foot friendly ABSolutely Fabulous hot and sticky Tennis court only work out…. 

side note: I spotted three family take photos of their kids next to the shovel flag… made me smile

Warm Up: Asked Dutch Oven to step up and run the warm up… Good Mornings, Windmills, SSH.

The Workout:

Even Hours Clock Work Merkins

ABS Set 1, 2 rounds of: 15 x LBC, 15 x Superman, 15 cadence heel taps, 15 x Dying Cockroach, 8R/8L V Crunch, 15 cadence low slow flutter, 15 cadence Box cutter.

Odds Hour Clock Work Merkins

ABS Set 2, 2 rounds as above.

10L/10R Straight-Leg Fire Hydrant & 10L/10R Side Balance Leg Lifts (both these seriously target glutes)

ABS Set 3, another 2 rounds

Grab some fence, 10L/10R toe taps (the ultimate quad killer)…. 100 count off Preachers Chair

ABS Set 4, another 2 rounds followed by a further 10L/10R toe taps

Mary: Century 10 PAX Merkin Circle… each Pax called a 10 count Merkin of choice….

Announcements: BBR Ultra ALS Support, please check Skid Mark FB page, heads up on Christmas Party, Oakwood 24 supporting healing transitions, 911 Stair Climb

Prayer: lots of prays, John Deere work colleague fighting Cancer, Noah Arc’s Michelle, Other F3 member ‘M’ troubles, Dauber daughter tonsils, unspoken…..

Top Gun VolleyBall…We Looked The Part Too

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PAX of 9 joined in on some Top Gun Beach Volleyball. There were digs, and spikes, and sets, and falls…and that was just Dauber. It was nice to have a workout without shoes too 🙂

FNGs: None
Warm Up: Stretches as we wanted to get right into the game.
The Workout: Beach VolleyBall. Whenever the ball hits the grass, a penalty exercise was called. The ball landed in the grass quite often prompting us to do Merkins, Monkey Humpers, Squats, LBCs, Burpees, and more. 3 games were played.
Mary: Our game went 15 min over so we went straight in to COT
Announcements: Deadbolt’s 5 Yr Workout, SUP Workout Aug 3
Prayer: Healing for John Deere’s leg, Dusty’s brother Ken (stroke), Noah’s Ark and wife,

Thanks for letting me lead and joining me in part of my 4Y4Q Week. Great 2nd conversation afterwards too.

Midget Goes To Thunder

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Hot- loaded up my water cooler and when YHC pulled up saw Tofu snd Kabuto.
Few minutes later what wallaby.. really dude is getting after it. Pikachu rolled and doc in his shiny black car and asked why YHC did not post this am at his Q😅. Lastly saw John Deere with crutches in hand he said he wanted 2 be there for paki birthday- so thank you.
1900 and we went for a little mosey
And ended up on fake FC soccer field.
John Deere went to pull up bars-

FNGs: None
Warm Up:

Good afternoon
Ssh
Imperial walker/ hill billies
Merkins
Wide grip
Diamond
Stretch right n left Achilles

The Workout:

Line up by the soccer field fence and go to other side-
Lungs walk ( form matters)
From jumps-
Duck walk back
Bear crawl

Find nice fence-
Ball 2 walls
Last guy runs to the end
Until we reach the very end
Well we have to come back- so rinse n repeat – pickachu start hackling some soccer girls- come on man

Due 2 heat yhc called 4 mosey to flag- grab a water Gatorade drink etc – squat hold for 6th

Shelter-
2 rounds
Merkins/ erkins/ derkins/ dips/ step ups
15 each
Frog jump around the horn 10 each- total 6
Homer 2 merge- form matters- thx pickachu

Pair up-
1 guy runs 2 flag other people’s chair hand in front- ( rinse repeat 3x)
80
Lbc as a group / other guy runs to flag
Frog jump x 60 to recover n Mary

Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Crablegs
John Deere
UTI’s Neighbor

Thought by M4L:
Thunder is great opportunity to recruit lots of guys since it is in the afternoon and many parents are just sitting waiting on kids to finish practice- we should encourage and try to get them out.

M4Life

All My Favorites

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It was a warm night at Thunder with what may have been the hottest day of the year. At the 1900 mark Q made everyone squat hold while he gave a disclaimer and made sure all medical paperwork and life insurance were up to speed. There was a reminder to modify as needed and make sure we keep an eye on the 6.

EC: Pikachu, Skidmark. Crosby and John Deere did a pre-workout run but the heat was a little too much and decided to modify.

FNGs: None
Warm Up: 10 burpees OYO. Mosey to 1st corner at soccer field and 5 cc SSH. Mosey to Second corner and do 5 cc SSH & 10 merkins. Mosey to third corner for 5 cc SSH, 10 merkins, 15 cc plank jacks, Mosey to amphitheater and do 5 cc SSH, 10 merkins, 15 cc plank jacks, and 10 cc Imperial walkers and 10 cc hillbillies

The Workout: Box jumps x 10, dips x 10, box jumps x 15, dips x 15, box jumps x 10, dips x 10.

Mosey to playset for 7’s with pullups and merkins

Mosey to area near the flag for burpee bullring. One pax goes in the middle and selects someone to race to 5 burpees. Pax on the outside do side strattlehops. Loser runs to a bench and returns while winner joins the circle. All Pax went two times.

Mosey to the hill on the bottom side of the soccer field. Bear crawl races up the hill. Winner does 3 merkins. All others do 5. Rinse and repeat x 5.

Mary: Hold plank for 5 minutes. During 5 minutes did each arm up 1x, peter parkers, pickle pounders, side crunches. When Q noticed most pax were on their knees we took a quick break.

Back to plank for 5 more minutes. This time is was a straight hold with Q asking pax the F3 mission, core principals, and motto. Sets of 5 merkins at various times. One set of clock merkins with stops at 12, 9, 6, and 3. Ended when most Pax on their knees.

Announcements: Beta AO Wednesday joint Q with Carpex. Will run a couple more times. Convergence tomorrow 0704 at Womble

T-Claps (Recognition): Hot

Prayer: Tom’s family from 187’s neighborhood, Crablegs, Shredder.

10 Stations in the Heat

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Pax of eight battling a hot June evening.  Temperature was in the 80’s, but it felt like 100 degrees out there tonight.

EC:  Some running a few miles before workout.

FNGs:  None

Warm Up:  SSH, Daisy pickers, Good Morning, L+R overhead stretch

The Workout:  15 reps at 10 stations with a different exercise, using a 25 pound weight or rock to make it harder.  Stations were separated by 10-20 yards to give time to recover between sets.

1.  Merkins, 2. Diamond Merkins, 3. Up-right Rows, 4. Squats, 5. Lunges, 6. Triceps Press, 7. Curls, 8. LBC’s,  9. Ab Roller and 10. Shoulder Press.

Recovered on a lap around soccer fields, then repeated the 10 station circuit again.

Mosey to amphitheater for to sets of:  1.  Dips, 2.  balls to the wall 3.  one leg get-ups 4. LBC’s

Mary:  Merkins, WWII, Diamond Merkins, Box Cutters, Wide Merkins, Protractors

Prayer:  Kabota’s upcoming drug trial, Peace and Gratitude