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Warm up now means burpees

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It was a week of transitions for F3 AOs and Thunder was the latest as Pikachu and Buttjoint turned the AO over to Crosby and John Deere. It won’t get easier, you’ll just get stronger. 8 men posted to send Buttjoint out in style and Buttjoint delivered. Now if he could post in the gloom again. If you’ve never posted at Thunder give it a shot. Love how this workout has a completely different feel compared to the gloom.

Warm Up: Mosey from the tennis court to the open field. SSH, 10 burpees, IW, 9 burpees, Fozio arm circles, 8 burpees, Chanooks, 7 burpees, merkins, 6 burpees, something else, 5 burpees

The Workout: Mosey around the baseball field to the back side. Partner up and broken wheel barrow along the side walk to the baseball statue guy. Switch partner and finish at the concession stand. Three sets alternating balls to the wall and preacher chair.

Mosey to the playground. Stay with partner. One partner doing pull ups and the other doing box jumps. Group did 50 pull ups combined. Group was joined by skidmark’s 2.0 for some box jumps and skidmark completed a round of box jumps holding a baby doll at his daughter’s request.

Mosey to tennis courts. Stay with partner. One partner is doing suicides and the other is doing Al Gore Tree Huggers. Rinse and Repeat.

Mary: I’m pretty sure there were some diamond merkins in here somewhere. 3 count around the circle under the pavillion as we were kicked off the court due to lightning. Not because we placed our balls on the fence or that there was a giant sign that said courts closed.

Announcements: The Odyssey 10/20/18 CSAUP in Apex. Shredder doing self defense class at North State Sport and Spine. Beer Mile 10/13 at CBC. UTI looking for runners for Tuna Run

Prayer: Much thanks to Buttjoint for his leadership over the past year and the impact he has had on many men.

Hot hot hot

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Pax of 6 gathered for a very hot Thunder session.

EC: YHC with an easy mile.

Warm Up:

Jog over to grass near amphitheater.

SSH x15 IC

Good afternoon x10 IC

Mountain Climber x20 variable cadence

Arm stretches
The Workout:

Since some of us were sore from the 5 year anniversary beatdown we decided to get all our Merkins out of the way.

Mosey to the nearby hill (directly next to running track) for clockwork Merkins, starting with 12 o’clock pointing towards the track.

12x at 12 o’clock, and then proceeding accordingly clockwise all the way around – 78 merkins

Mosey to playground – ab work to let the heart rate recover:

Low slow flutter x10 IC

LBC x10 IC

To counterbalance all that chest we needed some back, so to the monkey bars we went. 3 pax hold chill cut plank, other 3 each do 10x Pull Ups. Each group went once, then went again with 5x Pull Ups.

Mosey to the rock pile where pax were instructed to get a “medium, non-traveling rock to share”

Circled up for various rock exercises rotating rocks throughout:

7x Deadlifts, 14x cleans, 21x overhead press, 14x putting it all together for the ground pounder

Curls – 7x bottom half range of motion, 7x top half, 14x full range

Tri-ceps – 7x bottom half, 7x top half, 14x full range

Return the rocks and mosey to the metal bars along the walkway near the baseball fields

All pax on bars for upright bodyweight rows – x10

Switch to grass for 10x squats

Repeat rows x10, prisoner squats x10, rows x5, lunges x5 each leg

Mosey back to tennis courts for Mary

Mary:

Mary around the horn – 15 count each (except for the Burpees called by our FNG Urban, only 8x of those. Maybe that’s why the Big Blue fan got that name).

Announcements:

9/11 stair climb
Prayer:

Crab legs. Unspoken.

 

Great work men – hot one out there. An honor and privilege as always to lead.

Ultimate beat down at Thunder

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12 Pax gathered at Thunder for what was promised to be an Ultimate (frisbee) beat down. We moseyed over to the turf fields to mark off a field with some cones and do a few warm up exercises:

10x SSH IC

10x Fazio Arm Circles IC, both directions

The pax were conveniently wearing 6 red shirts and 6 non-red shirts, so no skins were needed. Teams were made and we were off.

Rules were simple, any time the disc hit the ground (after kickoff) all Pax had to perform 3 Merkins before they could do anything else. When a team scored the scoring team/Pax called out an exercise for 10 reps, following which the team that was scored on walked to the other side and play resumed with a “kick” off. After a close game (red won 6-5) we wrapped up with some Mary:

Low slow flutter x10 IC

Standard Merkin (on my down and my up) x7 to get us to our 167 target for the day.

Announcements – Day in the park, July 4th convergence.

Prayers – Shredder with praise for support for mission trip.

Shredder took us out – great work (and tons of fun) men!