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A night at the races

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An intimate group of 8 converged under thunder and lightning for the weekly beatdown. As promised very little running.

Warm Up: Mosey to the rock pile to gather a rock of choice. Some heavier than others. Due to the minor probability of getting struck by lightning, the pax reconvened under the shelter. 25 SSH, 15 Cotton pickers, fozio arm circles forward and reverse, and hillbillies
The Workout: Rotated through 4 exercises all with rocks: Presses, Rows, Squats, WWII’s using a full deck of cards. 4 jokers randomly paced in the deck signified a shift around the circle to another rock.

Burpee bullring: One pax calls out another with a race to 5 Burpees. Loser runs to the flags. Pax around the outside doing SSH.

Bear crawl drag race: Partner up by ability and bear crawl drag race to the end of the pavilion. Loser does 10 merkins. Next round winner vs. winner and loser vs. loser with 15 merkins to the loser. Last 2 undefeated racers faced each other for bear crawl drag racing champion and loser doing 20 merkins. Losers bracket also paired up so each pack got three passes. Congrats to Earl Grey the bear crawl champ. Holding plank as you waited your turn.

Burpee bullring round II. Same as first but pax holding Squat

Mary: Merkin clock: 12-11-10-9-8-7-6-5-4-3-2-1
Announcements: August 29 fiver year anny. Derek Davis 5k 8/18.
Prayer: Darby with the loss of ankle biter, Nomad loss of sister along with tofu’s family.  Grief impacts us all differently.

YHC means what?

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YHC had the Q but first had to explain what YHC meant (it was in the pre-blast – it means Your Humble Coordinator). Who knows, if the 12 pax knew Pikachu had the Q maybe they wouldn’t have shown up (or maybe more would have??)

 

No FNGs in the 90 degree inferno, so we were off.

 

Warm Up:

SSH x15

Standard Merkin x10

Good mornings x15

Fazio arm circles x10 forward/backward

Arm stretches (across chest and over head)

The Workout:

Mosey past the pond to the hand rails/grassy area

Partner up – 1 Pax does 10 upright rows, other does 10 deep squats. Switch and repeat, then do the entire thing again (so each exercise twice total).

Mosey through grass to start of cement near baseball center.

Wheel barrel with partner back to the greenway path, switching half way

Crab walk back to the middle cement, switching directions half way

Mosey to the other side of the central building – pax lined up on their six with feet pointing the same direction at 45 degrees for Gitmo. First pax ran down the line pushing down feet and then lining up at the end, we went through twice each.

Mosey back to the middle building for people’s chair/balls to the wall in a 1:3 ratio, starting at 5:15 IC and going down to 2:6, finishing with 10IC:30 counted straight.

Mosey over to the tennis courts for bear crawl/crawl bear suicides, stopping at one court width and then at the end.

Mary:

We got some grass for Mary around the horn and we were spent.

Announcements:

CSAUP in Greenville end of this month, lodging Friday night is available

Prayer:

Forceps Mother-in-law

Rams for upcoming surgery

Crab legs

 

Praises:

Pikachu’s new job offer

Earl Grey’s uncle moving down here – he has beaten cancer three times and has done significant ministry work that he hopes to continue in NC

 

YHC took us out – as always, thank you all for the privilege to lead.

Ultimate Beatdown at Thunder

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15 Pax gathered in mostly reasonable temperatures for another of the ever popular Ultimate frisbee workouts. Two FNGs were present so disclaimers were read and we mosey’d to the turf fields where YHC had already setup a playing field.

Warm up:

10x SSH IC

10x Daisy Picker IC

20x Diamond Merkin – YHC said these would be the last of the merkins for the day, but he was wrong.

 

The thing:

We divided into teams – red/black shirts vs the skittles (all other colors). The dropped disc penalty was established as 1 Turkish Getup, with the scoring team calling a workout to be done x10 (either reps or IC). Scoring exercises were all over the place but there were multiple rounds of burpees, merkins, jump squats and star jumps.

 

40 minutes of play blew by and we wrapped up with some quick left over right/right over left hamstring stretches. Deadbolt even joined us as a surprise guest at CoT.

 

Announcements:

4th of July Convergence

No Thunder on 4th of July

Prayer requests:

Skidmark on the job hunt

 

Tons of fun men, as always appreciate the honor of letting me lead.

Aye,

Pikachu

6/23/18 Ground Pounder

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7 PAX came out for the beat down.

Warm up:

10’s –  Good Mornings, Windmills, Imperial Walkers & Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers

The Workout

  • 10’s SSH, Standard Merkins, Plank Jacks, Mountain Climbers, Burpies (for the tardies)

Rock Shock -(pick a big’n)

circle up rotate rocks around circle between sets

  • 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, Windshield Wipers

Cousac to the bathroom wall

Wall of Pain:

  • 70 count Balls to the Wall
  • 10 Burpies

Cousac to the Playground

Aik’n Station:  Break into 3 groups rotate stations clockwise

  • Aik’n Legs –   15’s Box Jumps, Lunges, Split Jacks, High Knees
  • Aik’n Arms –  15’s Dips, Derkins, Erkins, Shoulder tap Merkins
  • Aik’n Belly –   15’s LBCs, 6 inches, Rocky’s, Pickle Pounders

Rock Suicides in lawn: Pair up and chose one rock. 1 planks while other sprints to sidewalk and back

  • 2 sets: Standard Rock Planks
  • 2 sets: Crab Planks

Tunnel of Love X 2 – While Pax plank side by side, one by one someone crawls under the tunnel of planking pax.

Return Rocks to pile and mosey back to lot for COT/BOM

Announcements:

6/27 Wrangler Virgin Q @ Possom Trot (Action Park – 5:30AM)

4th of July Convergence @ Disney (Middle Creek Park 6:30AM) so invite your neighbors

Healing Transitions needs us- 2 PM Fridays at the Arena- Pick a Friday and HC

Review and share the FB Post from the F3 founders.

Prayer Requests:  Pax on the DL (Draper, DD, Crablegs), Safe travels for Pikachu’s family (sister in-law headed to Korea and the rest headed to Yellowstone).

Mary Mary and More Mary at Thunder

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17 Pax posted. Great Q by Rams

EC: Boy George, Emeril, Skidmark

Warm-up

Mosey to the soccer fields for warmup. SSH, FO arm circles, cotton pickers, imperial walkers, hillbillies. Partner up based on overall ability. Split partners into 2 teams to get evenly matched teams.

Main workout

Each team did a count off to get a number assigned to the pax, and had to perform 20 exercises 1 pax at a time. The pax would bear crawl 10 yards, then sprint to the other end of the soccer field, do the exercise associated with their number (or multiple of that number), then sprint back. Then the next pax would go. The remaining pax would do either 10 merkins, 10 ww2, 10 lsf in cadence, or 5 burpees and then do a squat hold until the pax doing the exercise returned. The 20 exercises were plank jacks, American hammer IC, diamond merkins, monkey humpers IC, Homer to Marge IC, burpees, Turkish get ups, LBC IC, left arm plank hold IC, right arm plank hold IC, star jacks, Carolina dry dock, pickle pounder IC, chilly jacks, Freddie Mercury IC, jump squats, wide arm merkins, Peter Parker IC, deep squats, box cutters. Each was a set of 5. When the team finished all 20 exercises, they ran to the other end of the soccer fields at Womble, and then did a 1 loop Indian Run back to the flags.

Mary

We then did an extended Mary with each Pax contributing 2 exercises for a 5 count each.

Announcements

Please make sure to update emergency and contact info so site Qs know who to contact in case emergency. July 4th, contact info on the page, new AO for Yoga starting, Kenny’s Grave resurrecting July 12 at South Park in FV .

Prayers DD, Crablegs, unspoken. Rams took us out.