FNGs: None
Warm Up:SSH, Daisy Pickers, Hill Billies, Imperial Walkers…
The Workout: Popcorn fun with rocks working Legs and upper body with a bit of core work.
@MotorBoatin showed up a bit late. Thanks for the good work out guys.
kudos to Gump for helping Deere out of a fix and agreeing to a Co-Q. Love you man.
FNGs:none
Warm Up: general stuff, arms legs, banter.
The Workout: TRX bands/Straps…. 4 pax on band for 2 x 10 count of various exercises , whilst other 4 pax rotated for classic reps with some coupons ‘20lb ball, 50lb sand bag’ (balls, merkins, slam ball, ground pounders, curls , box cutters, homer to marge, Turkish get ups , diamonds etc)
6 rotations
Mary: 20 Diamonds, plank, left arm up, right arm up….
Announcements: Vicious Cycle after day light saving time.
T-Claps (Recognition): Dauber coming back after back issues.
Prayer: Tia – Friend of Pax with Vid… troubles in East Europe / Russia. Unspoken.
Tea Time has her regulars….. great to see Moose, Cancun, Yogurt, Dusty & Foul Ball….
Deere & Cancun with some miles for EC….. Big Hair 80’s rock tunes blasting…… mumble chatter about future location as Womble is starting to become a little too busy with kids and Eastern European soccer’s moms.
FNGs: none
Warm Up: arm circles, daisy pickers, high knees
The Workout: MURPH
Mary: None
Announcements: GUMP has the Thunder Q this week
T-Claps (Recognition): Pax at the murph
Prayer: Pax at Wrightsville, unspoken
FNGs: None
Warm Up: Side Straddle Hops, Cherry pickers, Good Morning, L+R overhead stretch, Job 1/2 Mile
The Workout: 30 exercises for 30 seconds each. Goal is to do reps until failure (can’t do any more) or for the full 30 seconds. Rest 20 seconds between each.
1 Merkins
2 Curls
3 Tricep Press
4 Shoulder press
5 Upright rows
6 Squats
7 LBC’s
8 Diamond Merkins
9 Shoulder Taps
10 Burpies
11 Ground Pounder
12 Lunges
13 Bus Driver
14 Mountain Climbers
15 Chest Press
16 Merkins
17 Curls
18 Tricep Press
19 Shoulder press
20 Upright rows
21 Squats
22 LBC’s
23 Diamond Merkins
24 Shoulder Taps
25 Burpies
26 Ground Pounder
27 Lunges
28 Bus Driver
29 Mountain Climbers
30 Chest Press
Mary: Various ab exercises
Announcements: None
Prayer: Safety and health
FNGs:None
Warm Up: Cadence: 10 arm circles fwd/rev, 10 knee to chest, 10 Quad stretches, 10 Worlds Greatest Stretch.
The Workout: MURPH, 1mile run; 100 pull up’s / 200 Merkins / 300 Squats; 1mile run
Mary: nope
Announcements: 2ndF 3Alarm Tuesday
T-Claps (Recognition): None
Prayer: Unspoken
FNGs: Orca (Mike Pellicci)
Warm Up: With the help of FoulBall: side saddle hops, cherry pickers, good evenings, fazio arm circles
The Workout:
Rock pile: 5 rounds of 15, 12 and 10 reps of: Curls, triceps extensions, squats, upright rows and shoulder press.
Run to ten poles, doing 1 increasing to 10 merkins at each pole.
Dice game with a round of each pax rolling and leading with 10 reps of:
Mary: a few rounds of lbc’s, sit-ups with various poses, ww1’s, box cutters and shoulder taps
Announcements: Picnic, others
Prayer: Peace and happiness
FNGs:
Still nope
Warm Up:
SSH, spinal rotation, daisy pickers, staggered hinge , sir fazio forward/backward- all 10x IC
The Workout:
Mosey over to the middle parking lot
Grab a rock – bearly curling across the entire parking lot
10x IC curls for the girls, rurow, overhead press at end. Plus some bonus 5x burpees amidst the rock rotation.
Bearly curling back, repeato rock exercises plus burpees.
Mosey to the playground – 2x10x pull up sets with LBCs and low slow flutters after each x10 IC
Mosey to the amphitheater – 10x preachers chair and BTTW down the line
Mosey to the white fence for typewriters – 3x derkins, shuffle, 3x derkins, go up a wrung, 4x derkins, shuffle, 4x derkins, up a wrung 5x derkins, shuffle 5x derkins
Mosey to the tennis court – crab walk suicides
Mary:
Mary around the horn x10 IC
Announcements:
Upcoming 5ks, picnic at Harris Lake on June 26th
Prayer:
Skidmark and family
7 PAX came out to Thunder for a spring evening workout, including Boitano from F3 Raleigh.
FNGs: None
Warm Up: SSH, Cherry pickers, good morning, L+R overhead stretch, fazio arm circles
The Workout:
Starting at the playground: Pax Partners up and take turns completing : 5 sets of two exercises:
Partner 1 – 5 pull-ups, Partner 2 – 10 merkins
Jog to pavilion: Continue with same partner, completing 5 sets of two exercises:
Partner 1 – 10 one leg step-ups, Partner 2 – balls to the wall
Then completing 5 sets of two exercises: Partner 1 – 10 dips, Partner 2 – 10 Squats
Jog to baseball fields: 5 sets of two exercises:
Partner 1 – 10 upright rows, Partner 2 – diamond merkins
Jog to rock pule:
2 sets of four exercises:
10 curls
10 triceps presses
10 upright rows
10 shoulder press
Mary: LBC’s, WWI, peter parkers, low slow flutters, plank hold (repeat)
Announcements: Long run coming up at the end of the month
Prayer: Favorable test results for Pikachu’s wife, Peace and Gratitude
After a fantastic TED talk on Tuesday YHC felt inspired to lead a workout honoring some African American inventors in honor of African American History Month.
After some good Googling I decided we would honor the following greats:
The weather was nearly perfect for 5 pax to gather for a fun time and a great history lesson.
FNGs:
None today sadly.
Warm Up:
Mosey to the shelter since the ground is still super saturated by the tennis courts.
SSH until Rams made it over to us from the facilities.
Daisy Pickers x10 IC
Arms up into Sir Fazio – they stayed up until after good mornings
Sir Fazio x10 forwards/backwards IC
Seal claps x10 IC
Squatted overhead clap x10 IC
Windmill x10 IC
Good evening x10 on my down/up
The Workout:
Mosey to the central parking lot. In honor of Garret Morgan we did green/yellow/red lights:
We went all the way down and back
We then moseyed towards the alleyway between the baseball fields. We stopped at the entrance and pax were introduced to the next workout honoring Lewis Latimer – we stopped at each light for 3x SSH IC, Merkins, and Squats, building (so 3x, 6x, 9x, etc) until the 6th light where we did 18x.
Some walkers encouraged burpees while we were stopped at the main Womble Park sign so we added in 5x burpees!
After making to the end of our line of lights we ran it back, but this time changing the exercises to honor some other inventors:
We repeated these the entire line back building from 3x each to 18x each. Rams especially liked all those star jumps – looked like those Peloton muscles translate well to that movement!
After finishing up we took a nice mosey back to the tennis courts where YHC grabbed a speaker for some Mary.
Mary:
Roxanne – seemed like a fitting combination of some of the things we had been doing. Plank hold the entire song, merkin on Roxanne, Plank Jack on red light.
Yoga – childs pose, puppy dog pose, puppy dog shoulder stretch
Announcements:
Q School Sunday the 21st at 3PM. 2nd F to follow at Bass Lake Ale House patio.
A great TED talk was given by F3 Greensboro pax on Tuesday. Link is online to watch for those that couldn’t make it.
T-Claps (Recognition):
Rams for killing those star jumps and getting the pax hype about them.
Foul Ball for getting after it the entire workout.
Prayer:
Continuation of good COVID numbers in our country and local community.
As always – an honor and privilege to lead. This workout was especially fun to plan as I learned a lot along the way. It’s too tempting and easy to boil African American History down to slavery and a few well known inventors – we can, should, and must be better. Aye!