Tag Archive for: Dusty

Blasts at Thunder

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……

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…..

Rain Stopped Just in Time

Rain and thunder stopped just in time for our Murph this evening.  Humidity did not give us a break though.

EC: 3 Miles

FNGs: None

Warm Up:  Run one mile

The Workout:  Murph (with some modifications)  100 pull-ups, 200 merkins, 300 squats

Mary:  Run one mile

Announcements:  none

Prayer: Silent

Tea Time Murph July 29

Pax of 4 doing Murph on a muggy evening.  John Deere making it out even with a fractured foot and taught us a new word.  Twat ?   (not referring to female body part)

No EC, too humid for that tonight.

FNGs:  None

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Paddle board workout at Jordan Lake this Saturday

Prayer:  Silent

Lone Murph Tonight

Pax of 1 doing Murph.  Seemed like fall compared to the heat from the last few days.

EC:  None, couldn’t get myself to run extra tonight.

Warm Up:  Run 1 mile

The Workout: 100 pull ups, 200 Merkins, 300 squats

Mary: Run 1 mile

Prayer:  Silent prayers for my brothers recovery from his stroke

Top Gun VolleyBall…We Looked The Part Too

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.

Another Murph Down

Pax of three knocking out another Murph.  Continuing to seem hard just like the others these past few weeks .

Warm Up: Run 1 Mile

The Workout:  100 Pull-ups, 200 Merkins, 300 squats

Mary:  Run 1 Mile

EC afterwards:  Run 3 miles (John Deere’s idea even though he had a fractured foot)

Prayer:  Silent

Another Tough Murph

Pax of 3 muscled through another Murph on a humid Monday evening.

EC:  4+ miles

FNGs:  None

Warm Up:  Run one mile  (some of us skipped this due to a long EC)

The Workout:  Murph (with some yoga modifications)  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Workout morning of July 4, more info to be posted

Prayer:  Silent

10 Stations in the Heat

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

Tough Murph This Week

This week’s Murph seemed more difficult for some reason with lot’s of modifications.

Still liking the Veteran’s park location though, nice and quiet with plenty of options for running a few miles.

EC:  2 to 3 miles

FNGs:  None

Warm Up: Run One Mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Prayer:  Healing