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Jump

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YHC with the opportunity to post and Q and Thunder for the first time. Not sure what the theme is anymore, is it running, no running, some running? So i figure I’d bring them no running today, because who runs anyway. YHC dug out the shovel flag waited for the Pax to show up. Good crowd, couple surprises. Crosby either posted because he heard I was Qing, wanted to no running, or is building his strength for his marathon training.

FNGs: None
Warm Up: SSH x25, Arm Circles, Overhead claps, Seal claps, SSH x 25. Introduced the workout exercises of head release merkins, Imperial Squats, and WWII’s
The Workout: Tabata style 45 seconds on, 15 seconds rest. Start with 8 reps of hand release merkins, 8 reps of Imperial Squats, and 8 WWIIs. If you make it in 45 seconds add 2 reps, if you don’t subtract 2 reps from each. Go for 20 minutes of 45 seconds on, 15 seconds rest
On the Tennis courts Burpee broad jump across the courts and bear crawl back. 2 sets
“Jump” by Van Halen was then brought out. Pax hold squat and when they say jump do a Star Jump
Mary: Homer to marge in the correct cadence. Plank hold with exercises: Peter Parker, Parker Peter, Mountain climbers
Announcements: A couple CSAUPs coming up. Oakwood 24, Christmas party
T-Claps (Recognition):
Prayer: 187 and Tracy, Noah’s Arc, Families at Thanksgiving and Holidays

Pikachu learnt something new….

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Pax 6 for a cold as a grave diggers ass Thunder.

6miles ‘easy‘ 😂 EC for Pikachu and Deere.

Warm Up: 18 SSH, 9 fwd arm circles, 9 rev, 10 cotton pickers, 18 hill Billy’s, 18 walkers.
The Workout: 2miles mosey with 18 stops….

stop 1 – 1 x Merkin, 1 x leg raise, Turkish get up, 1 x squat…

stop 2 – 2 x Merkin, 2 x leg raise, Turkish get up, 3 x squat…

rinse and repeat till 18…. (18th set, Diamond Merkins)

18 cadence Balls to Wall

18 cadence box cutters

18 cadence Balls to Wall

18 count (9 left, 9 right) top taps (quad killers)

Mary: 18 cadence American Hammers, 18 cadence Crab leg HIGH heel taps, 18 cadence crab leg LOW heel taps.
Announcements: Frosty CSAUP, Beer Ruck, Bombshell Dec 17th Christmas piss up.

Prayer: unspoken, Kubota took us out.

2ndF – Crosby garage… special guest appearance GigaWatt.

excuse spelling and grammar…..

3+ miles of Indian Runs!!!

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EC: Aquaman, Bullseye, Dahmer, Shamwow

FNGs:None

This is gonna be short and to the point.
Warm Up:Mosey to greenway with various stretching and exercises along the way. Windmills, high knees, butt kickers…..you get it, we were getting ready to run a bit.
The Workout:Took off out the green way in a 2 group indian run. YHC instructed that every time “DROP” was heard, PAX was to drop and do 2 DBL Merkin Burpees then continue as you were. In addition, at YHC’s direction we did various exercises together, never leaving the six. Merkins X20 in various forms, Derkins X20 at the bridge, step ups on the equipment, LBC’s IC X20 X20. I think there were other exercises but who’s counting. If you really want to know, you  should have been there! We went 1.5mi out and stopped at bottom of hill on the way back. YHC thought it would be a good idea to instruct everyone to run to top, do 5 burpees, down 5 burpees, up 4, down 4 and so on. that didn’t last long…….Indian run back for mary.
Mary:Low slow flutter, LBC’s, Boat Canoe (my fave ;)) Have a nice day
Announcements:
T-Claps (Recognition):
Prayer:YHC took us out

Top Gun VolleyBall…We Looked The Part Too

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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.

All My Favorites

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It was a warm night at Thunder with what may have been the hottest day of the year. At the 1900 mark Q made everyone squat hold while he gave a disclaimer and made sure all medical paperwork and life insurance were up to speed. There was a reminder to modify as needed and make sure we keep an eye on the 6.

EC: Pikachu, Skidmark. Crosby and John Deere did a pre-workout run but the heat was a little too much and decided to modify.

FNGs: None
Warm Up: 10 burpees OYO. Mosey to 1st corner at soccer field and 5 cc SSH. Mosey to Second corner and do 5 cc SSH & 10 merkins. Mosey to third corner for 5 cc SSH, 10 merkins, 15 cc plank jacks, Mosey to amphitheater and do 5 cc SSH, 10 merkins, 15 cc plank jacks, and 10 cc Imperial walkers and 10 cc hillbillies

The Workout: Box jumps x 10, dips x 10, box jumps x 15, dips x 15, box jumps x 10, dips x 10.

Mosey to playset for 7’s with pullups and merkins

Mosey to area near the flag for burpee bullring. One pax goes in the middle and selects someone to race to 5 burpees. Pax on the outside do side strattlehops. Loser runs to a bench and returns while winner joins the circle. All Pax went two times.

Mosey to the hill on the bottom side of the soccer field. Bear crawl races up the hill. Winner does 3 merkins. All others do 5. Rinse and repeat x 5.

Mary: Hold plank for 5 minutes. During 5 minutes did each arm up 1x, peter parkers, pickle pounders, side crunches. When Q noticed most pax were on their knees we took a quick break.

Back to plank for 5 more minutes. This time is was a straight hold with Q asking pax the F3 mission, core principals, and motto. Sets of 5 merkins at various times. One set of clock merkins with stops at 12, 9, 6, and 3. Ended when most Pax on their knees.

Announcements: Beta AO Wednesday joint Q with Carpex. Will run a couple more times. Convergence tomorrow 0704 at Womble

T-Claps (Recognition): Hot

Prayer: Tom’s family from 187’s neighborhood, Crablegs, Shredder.

10 Stations in the Heat

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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

Shelter Workout

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Pax for 9 for an intense under the shelter workout out in the open….

Warm Up:

20 cadence SSH

10 cadence daisy pickers

mosey to grass at bottom parking lot

The Workout: The Circuit Of Rain’

9 different Stations

  1. 10 x Tire Flips (also rotation time keeper)
  2. Tire Farmers Walk keeping ‘slow’ pace with tire flip (this was a lot harder than it first seemed.
  3. The Drum Reel Pull (total body destroyer)
  4. Jump rope
  5. Squats with firehouse on shoulders
  6. 20lb Slam Ball
  7. Cinder block ‘curl then overhead press’ 2 per tire flip
  8. Diamond Merkin (1 per tire flip holding plank)
  9. Cardio/plank freestyle (plank jacks or mountain climbers etc)

3 total circuits were completed.

Reload truck with toys.

Mary:

Shoulders to the wall toe taps, 10L, 10R, 10L, 10R. American Hammer 25 cadence, Protractors 10 count cadence 15, 45, 90, 45, 15. 25 Diamond Merkins, 15 cadence box cutters… finishing with Boat Canoe, kudos to 187 and Pikachu for the very last 30second complete hold… your Q busy a gut 10seconds early.

Announcements: New AO Tuesday Morning 0530hrs, Falcon Park, down the Quay.
T-Claps (Recognition):
Prayer: for our brothers

 

2ndF – Curry and Beer movie night at John Deere’s

 

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Birthday Double Down

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YHC advertised this one as limited running – found out afterwards some Pax thought this would make it easier. Lesson learned – limited run workouts are typically harder!


FNGs: None
Warm Up:

SSH x29

Daisy Picker x10

Breakdancer x10

Fazio Arm Circles x9
The Workout:

Get a partner and grab a 45lb weight plate per pair. Mosey to the playground.

Lazy Dora – between you and your partner perform the reps – while one partner perform reps other partner performs paired hold:

100 pull ups / John Cusack hold with the plate

200 merkins / plank hold with weight on back

300 squats / squat hold with weight

400 LBCs / 6″ leg hold holding plate over chest

We wrapped up picking up the 6 and then moseyed back to the tennis courts for Mary, returning the weight along the way

Mary:

Low slow flutter x29 IC

Diamond Merkins x29
Announcements:

See interwebs. Crazy Train this Saturday in CarPex.
T-Claps (Recognition):

Katniss for the breathtaker double down with YHC today
Prayer:

Crab Legs, Shredder, those on IR.

Pumpkin Spice VQ

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EC: Pumpkin Spice, Dumbo, Deadbolt, Dawgpound, Emeril, Nemo, Pikachu, The Natural, Lucky Charms, Maybelline

Red Shirts: 9

FNGs: None
Warm Up:

Pumpkin Spice had us circle up.

Fazio Arm Circles
Hillbillies
Imperil Marches
Merkins
Mountain Climbers

The Workout:

Went to the band shelter for the workout.

Do rounds of:
KB Swings (30, 27, 24, 21, 18, 15, 12, 9, 6, 3)
Pistol Rows (20, 18, 16, 14, 12, 10, 8, 6, 4, 2)
Box Jumps (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

For breaks we did Love Handles

After finishing the rounds we did the following.

Mini Turkish Getups
Around the World
Love Handles

Pablo Special (One rep is Clean right arm, squat, Clean left arm, squat, Lunge each leg)
Did 1, 2, 3, 4 and 5 Reps

Mini Turkish Getups

5 Man O Makers

Mary:

Pumpkin Spice had us circle up.

LBCs
Box Cutters
Each Pax picked an exercise. Lucky was skipped
10 Burpees

Announcements:
T-Claps (Recognition):

Breach for bringing 85 lbs of food for the Holly Springs Food Cupboard.  Awesome job Breach.  You do a great job helping out the community.

Prayer:

Shredder
Moby’s Dad
Bernies Mom
Pilgrams Dad

Midget who?

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solid 13 PAX turned up for a sweet hot and sticky evening Thunder work out.

Warm Up: mosey to rock pile, 20 Cadence side straggled hop, 15 Cadence daisy pickers.

Grab a rock and mosey to picnic shelter.

The Workout: THE DECK OF CARDS.

Card Value = Rep, FACE CARDS = 10, Ace = 15, 2 x Jokers = 10 double merkin burpees.

Full Deck Completed = 99 Reps of each exercise….

Hearts – Mountain Climbers Cadence

Diamonds – what else…..diamond Merkins…

Spades – Peoples Chair & Wonder Bra with rocks

Clubs – Balls

Mary: mosey to rock pile… one arm pickle pounder with other arm holding rock on back (10 Cadence each arm)

mosey to tennis courts..

20 Cadence Box Cutters

10 Left, 10 Right Straight Pretzels

10 Left, 10 Right Cadence Toe Taps

20 Cadence American Hammers

Announcements: Holly Springs Police Torch Run – 0715 25th May, Memorial Murph 0700 Womble… Bender Street first full set Lincoln May 19th…forgot the rest….
T-Claps (Recognition): none
Prayer: Shredder weight bearing…