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Thunder is a mainly no running…. but we like legs…

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Warm Up:

Mosey to Amphitheater – Dynamic High Legs 10, Quad Stretch 10, High Knees 10. MERKIN Twists Arm Up / SCORPION stretch / Dynamic Hamstring / Groin Stretch 1 arm up. 

The Workout:

LEG SETS

10 Jump Squats

10 Bulgarian Split Squats (5L/5R)

10 Pistol Squats (5L/5R)

DEEP SQUAT HOLD (15 cadence)

10 One leg get ups (5L/5R)

Foot Over Toe – shoulder on wall, tighten quads to lift heels off the ground, keeping heels off ground touch the top the top of toe with heel (5L/5R/5L/5R)

Recovery: 20 Cadence Count BALLS

Rinse and Repeat 3 times

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10 Diamonds/10 count Superman/10 Pickup Planks/ 10 Inch Worm Merkins

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REPEAT LEG SETS (3 sets)

Mary:Box Cutter 15 cadence, Low Slow Flutter 20 cadence,  American Hammers 20 cadence, Homer to Marge 20 count std +10 left leg, +10 right leg. Diamond Merkins 25 count. Finished up with Protractos 10 count cadence each angle 22.5/45/90/45/22.5

Announcements: Tri-Sprint June 1st (speak to Gump)

Prayer: Thanks for Fitness & Fellowship

Prayers for Crabtree

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The best part of a 5:45 start is getting to experience the sunrise and nothing could have been more beautiful than the sunrise this morning after a week of rain. 13 Pax posted a low intensity, continual moving beatdown.

EC: Emeril, Chips, Aquaman, Shamwow, 187, Skidmark

Warm Up: No warm-up we just got right to it.
The Workout: Started with some slaloms around the bushes on the side of the hill. Pax were in continuous indian run with stops to the following.

  1. SSH x 25
  2. Erkins x 10, Derkins x 10
  3. Derkins on the fence – 10 low, 10 high, 10 low
  4. Lateral steps – 10 r, 10 L
  5. Machine gun up steps
  6. Plank hold right leg up left arm up, switch, then rinse and repeat
  7. Sumo Squats x 20
  8. Shoulder tap Balls to the wall 15 cc
  9. Bear crawl Indian run
  10. Dips x10, Derkins x 10, Erkins x 10
  11. Another round of Latera movement 10 r, 10 l, 5 r, 5 l
  12. Single leg squats
  13. Good mornings
  14. SSH

Mary: Imperial Walkers, Hillbillies, Homer to Marge, H2M right leg up, H2M left leg up, Freddy Mercury’s
Announcements: Yogurt will be doing sprints if anyone wants to join him. No takers. 2.0 workout Saturday 9 AM
Prayer: No new prayers just continue to pray for all those that have been spoken.

Cletus has an Abyss also

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Another wet and soggy day to post in the gloom. The rain wasn’t too bad at all but the puddles represented as YHC found a few big’uns on the warm up mile. PAX of 10 posted for a shelter beatdown. Sliderule needed a last minute fill for Q and Yogurt didn’t do social media the night before so Banana Seat was happy to be back as YHC for Cletus just like old times. 0545, no FNG’s, let’s hit the puddles.

HC from Crosby but no show. Crazy Time must have did him in.

Warm Up:
Jog around the park for a short 0.3 mile loop back down to the shelter.
Good mornings, slow x10
Stretch upper
SSH x20
Stretch lower
Table top circle walk

The Workout:
Deconstructive burpees x10 each
– 5 steps (squats, leg outs, merkins, leg ins, squat hops)
10 burpees OYO to perfect

Partner up – same size
Upper body:
Dirkens from bench
Dips w/feet up on bench
P1: Abyss merkins – P2: Irkens (touch chest)
3 rds : x15, x12, x10

Somewhere in here YHC noticed Straight Cash getting some air from the side of the shelter. No merlot sounds, maybe just a breather needed.

Lower body:
1-legged seated squats, switch legs
Box jumps
Partner hold squats
3 rds : x15, x12, x10

P1 – BTTW nipplers x10
P2 – plank jacks
2 rds
Lipstick lead his country cadence count for us on this and YHC tried it out on rd 2.

Lower back raises on table top with partner x10, switch, rinse and repeat
Dauber showed up during this exercise, took of breath taker, and peaced out! Guess he was D.O.N.E.

Mary:
Big boy sit up-ups – found this on the exericon and wanted the PAX to try one each. Yogurt was the only one successful
Partner leg pushes x15
MOBY – Sally: 6 inch hold with hello dolly’s at the acoustic sections

We did reverse Name-o-rama.

Announcements:
Crosby band at Big Easy, pictures
2 weeks left until WB. Rain training welcomed.
See slack and FB for all others

Prayer:
Full house dad GI bleeding
Doug Stein knees and new born
Shredder’s recovery
Aqua-mans son from concussion
Courtney tumor (Hasselhoff request)
Miller family, Dad with weeks to live from brain tumor (BS request
Lipstick MIL cancer treatment

As we were departing we forgot about Breath Taker. The boys from Woodcreek picked it up and will chip in on the $50. Not sure who is wearing it yet but heard they may drop it off at Nemo’s front porch.

It was great being back at Cletus to lead the PAX. The shelter workouts are one of my favorites probably bc you don’t really get a break for 45 mins. YHC had to catch some breath a couple times especially after abyss merkins. Always humbling to be able to lead such a great group of HIM. Until next time…

BS Out!

bring protection…latex break 😈

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EC – Crosby Deere 5 Miles, LIPSYNC 4miles, Peeping Tom & Aquaman 2miles

Warm Up:

Mosey to Baseball lot… some dynamic stretching Enroute (high kicks, tricep extensions)

Circle up – Daisy Pickers, Windmills, Arm Circles Fwd & Rev. 

The Workout:

Grab the Tires, 2 x Michelin 19.5L24: 271lbs each. Grab a manly rock. 

FLIP IT Workout

2 x PAX flip the tires 10 times (5up, 5down) rest of pax preformed various Rock Reps. Once the original 2 return from flipping, the next 2 started to flip. Three Sets ending with 30 flips and various reps using rocks: Curls, Overhead, tricep extensions,  squats, squat&overhead, squat with straight arm rock hold, Burpee ‘rock jumps’

Next, Merkin Hand Tire Plank, preform the merkin then hand step up to plank of tire, hand step down preform next merkin…

1 merkin climbing to 10. Total 55 Merkins. 

Tire Step-Up’s in cadence 30 count. 

Rinse and repeat FLIP IT Workout again. 

Pax holds squat whilst 2 Pax preform Tire Carry for 3 parking spaces and return… rotate through group. 

Mary:

Mary – 15 x box cutters, Protractors 22.5/45/90/45/22.5 10 counts, 15 count low slow flutter, Boat Canoes holding canoe till getting a hernia. 

Announcements:facebook, slack, carrier pigeon
Prayer:crab legs, young deaths, unspoken.

Welcome Rainmaker

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EC: Skidmark and Pablo

Warm Up:

Circled up on the basketball court
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Hillbillies
10 Imperial Walkers
Squatter Pyramid
10 Reverse Merkins

The Workout:

Workout started out with 5 burpees for Kid Cracker arrived late.  A valid reason, but we still need to do the burpees.

Form Two Indian lines.  I made Lucky go in the faster line. 🙂

Three Rounds of the following

Basketball court: 5 Burpees
Corner: 5 Burpees, 10 Merkins
Box Office: 5 Burpees, 10 Merkins, 15 Squats
Bottom of Ramp: 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs

Then as a pax we ran to the guard rail.  Did 10 in cadence Dipplers
Then as a pax we ran to the wall between the corner and the box office.  Did 40 count of Balls to the Wall
Ran to the Box office to do another 40 count of Balls to the Wall.
Ran back to the Basketball court for Mary.

Mary:

Burpee Countdown 5 – 4 – 3 – 2 – 1

Announcements:

See Slack and Facebook

Prayer:
Kid Cracker’s wife and family traveling to Florida
Bullseye
Crablegs

Breathtaker??

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Text were plentiful and the pax were not. Skidmark and full house started at 5:30 for long runs. Dauber got everyone warmed up and pax started on their run. Skidmark after circling back ran passed dauber who informed skidmark he was running with breathtaker. A slight conversation prompted dauber to ruck instead of trying to run.

Warm Up: stretching
The Workout: varying distances
Mary: coffee
Announcements: see pikachu’s email
Prayer:

Bear Sighting and Shooting Stars

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February 13, 2019 / Thunder / QIC: Aquaman

PAX: Aquaman, Crosby, Gumby, Gump, John Deer, Kubota, Tofu, Quiver

PAX of 3 for EC and 8 for main event came out to crawl around in the dark of the night with shooting stars above!

EC: Crosby, Gumby, John Deer

Warm Up: Mosey to parking lot to circle up for a very short warm-up as everyone could “Bearly” hold back their excitement to get started!

SSH IC x 25, Cotten pickers IC x10

The Workout:There are 32 parking spaces in the middle of the parking lot. There are also 3 handicap spaces on the far corner of the parking lot. Each space had a card with the exercise you were to complete written on it. You were to bear crawl to each space and do the exercise. 2 of those spaces gave direction to bear crawl to a handicap space of your choosing. The 3 handicap space exercises included Dbl merkin burpee x 10 or LBC’s IC x20 then WW2’s x10 or 2 laps around lot then Turkish Get-ups x5. You would then bear crawl back to your next space and continue. I do not feel like typing all 32 exercises but we had lots of fun and Bearly made it around to all of them. Also at any given time, anyone was allowed to call out a exercise of their choosing and we would all stop and complete it b4 moving on. With 8 minutes remaining, we bear crawled to meet Mary.

Mary: Complete the exercise in the handicap space that you had not done.

Announcements:FB, Slack, and a reminder to that just because not everyone has prayer requests, that does not mean that they might not be struggling with something. Keep our eyes open and be available to one another
Prayer:Quiver is moving to HS and the stresses involved, Bullseye’s recovery, those that are struggling and not saying anything to anyone to have strength to speak up and for the rest to have eyes to see.

RESPECT to 50

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Another day in Paradise…City that is. 13 total PAX showed up to get stronger in a drizzling gloom this morning. We lost one about mid-workout due to some health concerns. Flag was planted, speaker was hidden, no FNG’s. Let the party begin!

Fartsack: ShamWow! (late scratch)
Double Fartsack: Crosby (EC + HC)

Warm up:
Run up to top parking area near tennis courts. Carioca, both sides.
Smurf Jacks x20 IC
Windmills x10 IC
Bat Wings x20 IC (4 sets)
Daisy Pickers x10 IC

The Thing:
Partner Up
Miyagi Merkins x20 (Always look eye) – head up for better form

Mosey over to parking spaces near restrooms
Wheelbarrow the parking lines with 5 merkins at each corner facing the same direction, switch partners, Rinse and Repeat

Mosey over to short wall at top of ramp
P1 – Box jumps x15
P2 – Monkey Humpers x15 IC

BTTW Beast Mode – shoulder taps on 1 & 2, vertical shoulder press on 3 & 4 x10 IC

Side step squats down the ramp. Sumo squat then tight squat alternating about 20 yds, lunge about 20 yds, then run to bottom of the ramp.

At the bottom of ramp. Contra burpees (add 1 merkin each rep) x10 (45 total merkins)

Ramp suicides. 4 cones. Run to 1st, run back, run to 2nd, run back, etc… squat hold for 6 when done at bottom

Mosey to lower parking area
Nipplers x10 IC
Right leg up nipplers x10 IC
Left leg up nipplers x10 IC
Hand release merkins x10 IC
All with no break, stay in plank
Mosey back to bball court

MARY: 6 mins 47 secs of Mary (Length of Paradise City song by GnR)

Start at the beat drop
Freddy Mercury x28 IC
Stop at first whistle blow

Start at singing
American hammers x15 IC
Stop at course

Start at guitar riff
Box Cutters x18 IC
End at course

Start at “So Run”
LBC’s x29 IC
End at drum roll

2 min warning, all IC double time, start at fast part
Homer to marge x20
LSF x20
Pickle pounders x20

Talked about RESPECT factor. Men that are over 50 doing in F3 should be an inspiration to the younger guys. For me to even think about doing F3 for another 10+ yrs and reach 50 would be a challenge. Use these men to lean on. They have been around the block a few more times and can share wisdom to all of us. Hats off to you guys!

Name-O-Rama

Announcements:
See FB and Slack today for updates, Fritter Foundation should have big induction this Friday (especially since M4L is paying)

Prayers:
Shredder should get results today, Crab Legs and those battling ALS, all of our marriages (V-Day this Thursday)

Thanks to Skidmark for accepting my Q request at PC. I hope everyone enjoyed the new stuff and the Mary session left you pumped up for the day. It’s great to see so many new PAX there. Blessed that I could lead this morning.

BS Out!

Strava Stalking

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13 men got stronger at U-Turn on Saturday morning. Aquaman couldn’t remember all the names so I did my best strava stalking to capture the Pax.

Warm Up: The usual I suppose
The Workout: Standard 5 mile loop with some modification
Mary:
Announcements:
Prayer:

Bro, Is It Even Winter?

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Pax of 7 came out to enjoy the spring-like temperatures and a co-Q by Beater & Dovetail featuring black snakes, running backwards, and combatives.

EC (aka Beater’s Run at 5:15)

Warm Up:

Arm and leg stretches, good mornings, imperial walkers, hillbillies, OYO burpees, black Snake run around the school.

The Workout:

Modified Nolan Richardson: partner workout, one is working on reps while the other backpedals 50yds, does a Bobby Hurley, then jogs back. Partners switch and keep going until rep target is hit:

  • 75 burpees
  • 200 squats
  • 100 situps
  • 200 arm circles
  • 150 merkins

Combatives: sticky fingers/circle blocking/circle blocking with punch

Mary:

Outta time but had gotten in the situps in the workout

Announcements:

New workouts Monday & Thursday, ATT run Saturday, Deadbolt looking for a few PAX to help with the Military Family Symposium on 2/23 at Hope Community Church.

Prayer:

Shredder; Crablegs; Fonzi’s wife who was on the scene for a horrible motorcycle accident and is struggling with sleeping and other effects of the experience; Fonzi and 16-Bit’s friend who is taking care of his few kids under 4 while his wife is seeking mental care away from home.