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Breach is losing his balls…..

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Warm Up: Arm circles, cotton pickers, SSH
The Workout: Mosey to Stintson. Using ‘Siri’ Pick a number between 1 & 5 – Double Merkin Burpee at each lamp post with mosey in between   – 10 posts. Head down Grigsby – Siri random number between 8-10, Half Crunch reach, followed by elbow to knees crunch, approx 10 posts. Saw lots of SoftBalls lying in the street followed shortly by Breach shouting profanities. Siri number between 8-12, plank jacks, followed by plank. About 5 lamps. Stopped at the handrails for 10 pull ups. Stopped at Womble intersection for 10 chill cut to regular plank get ups. rock pile: 11 x Half Crunch pushing rock to the stars, 11 half American Hammer on the left and rock to stars, followed with 11 right side. 11 right hand to left foot and reverse.
Mary:Mosey to shelter- Siri random number 9. Balls, chair over head claps repeat. LSF, Scissors, Diamonds.

Announcements: ping pong Pikachu Saturday from 1700hrs. Apologies from Deere for AO being left open whilst I travel…. Please step up.
T-Claps (Recognition):
 2ndF Tapline.

Thunder some hard core fun

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FNGs: None
Warm Up: 5min general warm up, stretches and banter
The Workout: Hard-CORE

Using the Benches under the shelter: Chill Cut Plank Knees to Elbows x 15 / Sit on end of bench American Hammers x 15 – Repeat 3 sets

Mosey to rocks….. with rock 1/4 crunch pushing rock over head x 15 / 6 inch Legs hold 15 cadence – Repeat 3 sets

Elbow to Knee Crunch x 12 / 30 cadence chill cut plank – Repeat 3 sets

WW1 with left & right stretch to ankle x 12 / WW1 with rock & twist x 15 – Repeat 3 sets

Return the rocks = Back to the shelter: Balls to the wall 10 count cadence regular, 5 count left arm up, 5 count right arm up / Low Slow Flutter lying on bench 20 cadence – Repeat3 sets

Mary: Cancun took us out with some stretches

Announcements: Cancun is going to get choked out for Cancer – he will post more info
T-Claps (Recognition):
Prayer: Toothless “staying the course” on his fitness – YHC back to significant travel in South America.

Memorial Day MURPH 5/30/22; Honoring Yukla-27

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FNGs:  None
Warm Up: SSH, good morning…
The Workout:  Standard Murph
Mary:  Static stretches
Announcements:  YHC told the story of the crash of Yukla-27.  We honored all 24 aircrew members with individualized flags.  Many PAX took a USA flag home with the name of the downed aircrew member.
T-Claps (Recognition):  All PAX who came out for the Murph
Prayer:  YHC led us out after each PAX read the name of every crew member who died on Yukla-27, an E-3 aircraft that crashed after takeoff on 22 Sep 95, killing all 24 aircrew members on board.    – Honored to lead. -Dauber

Hot As Hades Thunder in the Jungle

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3 for EC (Breach, Pikachu &Gilette)  and (11) Pax for the ME and made it out for a thick as peanut butter and hot as hell Thunder workout by Breach

John Deere, Double D, Pikachu, Gilette, Gump, Kubota, Cupid, Dusty, Wild Turkey, Dauber,

FNGs:
Warm-Up: A quick mosey down to the pit, 22 counts of SSH, Imperial Walkers/Hillibilies, Windmills and Frankensteins

The Workout: Big Boy Toys were in play for the following Station assignments performed in a Tabata style rotation (1:30 of work, 15 sec to rotate, 2 rounds)

Tire

Round 1         Flips

Round 2         Deadlifts

Sandbag

Round 1         Sandbag Burpees

Round 2         Rut Rohs

Dip Station

Round 1         Dips

Round 2         Derkins

Keg

Round 1         Overhead Press

Round 2         Curls

Med Ball       

Round 1         American Hammers

Round 2         Dying Cockroaches

Hurdle  

Round 1         Back to Front Jumps

Round 2         Side Hops

Weighted Jump Rope

Round 1         Regular jumps

Round 2         Jogging Jumps

Kettle Bell

Round 1         Swings

Round 2        Single Arm Snatch

Barbell

Round 1        RDL

Round 2        Full Power Clean

Mary:  A little Cumbawamba action (We all get knocked down, but we get up again) Turkish get-ups on the chorus, and Shadow Boxing with foot movement in between.

Announcements: F3 Picinc July 30th, Volunteer event for the Town on July 5th

Closed in Prayer:

Coupon Clipping at Thunder

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FNGs:  None but a Welcome Back Kotter – Lipsync (running) stopped by to add to
Warm Up:  So excited to see 10 PAX (Crosby joined later) for the warm-up.  SSH, Seal Claps, O/H claps, Sir Fazios (F+B), Frankensteins
The Workout:  PAX helped me bring dumbbells and kettlebells to the covered picnic tables.  The idea was simple:  grab something, do as many reps as possible of an exercise with a coupon until the timer is done.  What was our timer?  Rather – who?  One pax ran to the playground and hung out for 30 seconds or knocked out 5-10 pull-ups and ran back to shelter.  ROTATE.  Special thanks for John Deere and Cancun for bringing their (wicked heavy) ruck sacks and Gump for setting up a TRX band.  Exercises included, curls for the girls, flies, lawnmowers, overhead press, tricep curls, swings, cross arm curls, etc.  YHC tried spicing things up with a poorly executed Indian run with a kettlebell around the pitch.  Disaster.  Got things straightened out after pausing for some plank jacks along the way.  Returned to the shelter for some people’s chair and BTTW.  YHC led 10c, 15c and 20c rinse and repeats.  Finished with more work with the coupons using a 30 cc LBC Pax timer.  All 11 pax rotated through.
Mary:  Stretching.  Mumble chatter. R-rated.
Announcements:  Couch to 5K at Cletus.
T-Claps (Recognition):
Prayer:  Gump led us out –  injured PAX, UNSPOKEN.

2nd F at Tapline. Meatballs and Beer.

 

Honored to lead.  -Dauber

Deere don’t do monkey humpers…. Period.

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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 Murph 8 of 52: Big Hair 80’s Rock

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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

If we do anymore double Merkin burpee’s I’m gonna punch you in the dick

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FNGs: NONE
Warm Up: Arm Circles Fwd/Rev, SSH, high knees, quad stretches, upper body stretches.
The Workout: mosey to Stinson, tactically the 6th lamp post.

Lamp post 1: 10 merkins, 10 cadence SSH, 5 Double Merkins Burpee’s, 10 6in hold knee to chest, 10 cadence mountain climbers, 10 squat jumps. Rinse and repeat for 6 lamp posts to car park.

3 sets of : 10 Diamond merkins, 10 cadence SSH, 5 Double Merkins Burpee’s, 10 cadence 6inch, 10 cadence 45°, 10 cadence 90°, 10 cadence 45°, 10 6in knee to chest, 10 cadence mountain climbers, 10 jump squats.

mosey to amphitheater:10 cadence balls, 15 cadence preacher chair, 5 cadence balls shoulder taps, 15 cadence preacher chair.

Mary:15 cadence LBC, 15 cadence crab high heel taps, 10 fwd/rev box cutters, 15 cadence American hammers. Next,  15 cadence LBC, 15 cadence high heel taps, 10 cadence 6inch, 10 cadence 45°, 10 cadence 90°, 10 cadence 45°, 10 6in knee to chest, 5 fwd/Rev box cutters.

2ndF: at Tapline… 

Announcements: long ass run….
Prayer: @gump, PAX finishing final training for Wrightsville.

Cancun was late – but luckily not pregnant….

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3 Pax for a chilly Ground Pounder……..

FNGs: None
Warm Up: Seal Claps, Arm Circles, Knee 2 Chest, SSH
The Workout: Mosey down the creep path toward Veteran Park Shelter, stopping for some Merking, Burpee’s & Hill Billie’s on the way. At the Shelter, Dice Workout: 2 = Diamond Merkin (5), 3 = SSH (10), 4 = Hill Bills (10), 5 = High Knees (10), 6 = BALLS with shoulder taps (6), 7 = Squats (10), 8 = Wall Sit (10), 9 = Mountain Climbers (10), 10 = Heel Crab Touches (10), 11 = Merkins (10), 12 = Burpees (5)

Completed a few rounds then mosey to the playground bars – 1 PAX preformed 5 pull-up, the rest doing dips and inclined merkins, rinse repeat a few times. (spoke with two guys who work out together on a Saturday morning at the park and told them about F3 etc etc….)

Back to shelter for a little more dice then 5 mins YOGA (thanks Cancun) – Mosey back up the creepy path to Jones park (stopping for some regular, diamond & wide grip merkins)

Mary: American Hammers (20), Wall sit (20), Homer to Marge 10, Right leg up 10, left leg up 10, Wall Sit over head claps (20)

Announcements: nothings particular… a lot of marathons going on.

T-Claps (Recognition): We are awesome for turning up
Prayer: for our kids & John Deere international travel next week to Brazil, Paraguay and Uruguay.

Cancun is acting like a Fa…. You can not say that word

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Warm Up: Arm Circles Fwd/Rev x 10, Knee to Chests x 10, SSH x 10
The Workout: MURPH (Pikachu joined for the first mile during his evening run 👌)
Mary: n/a
Announcements: Nothing Really
T-Claps (Recognition):
Prayer: Yogurt Brother, Deere work colleague.