John Deere – Page 7 – F3 South Wake

Midget who?

May 15, 2019/in Thunder /QIC: John Deere
PAX: Crosby, Dawgpound, Doc, Doogie, Emeril, Gumby, John Deere, Katniss, Kubota, M4L, Pikachu, Rams, Tofu

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…

Tea Time Murph

May 7, 2019/in Tea Time /QIC: Dusty
PAX: Dusty, John Deere, Skidmark

Pax of 3 working out at new later time. Playground was still crowded. Temperature dropped to a nice level by 1930.

EC: 3 to 4 mile run

Warm Up: run 1 mile

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

Some modifications and yoga.

Mary: run 1 mile

Announcements: none

Prayer: Health

Muggy May 1st Beat-Down

May 2, 2019/in Thunder /QIC: Dusty
PAX: Bulls Eye, Dusty, Emeril, John Deere, Kermit, Kubota, Lipsync, Rams, Tofu

FNGs: None

Warm Up: Jog to grass near pond: Side Straddle Hops, Daisy Pickers, Fazio arm circles

The Workout:

Jog to road on sidewalk, stopping at 10 light-posts doing Double Merkin Burpies at each pole, increasing count from 1 to 10 (55 total)

Jog to rock pile for 3 sets of 15: Curls, Triceps press, shoulder press, bent over rows and squats. Lunges and bear crawl to horseshoe pits in between.

Jog to pavilion for two sets of 15: Dips, Diamond Merkins and balls to wall.

Jog back to tennis courts, each PAX picking an exercise for 10 reps.

Mary: Shoulder taps, plank, LBC’s, WWII

Announcements: F3 Dads this Saturday

Prayer: Crab Legs, Family of Students at UNC Charlotte, life struggles

Tea for 3

April 30, 2019/in Tea Time /QIC: Dusty
PAX: Dusty, John Deere, Skidmark

Pax of 3 enjoying the awesome weather this evening.

EC – 5-mile run, Skidmark biking to stretch the legs after racing this weekend.

Some modifications to Murph along with yoga to stretch the legs.

It was good to see Rams running around the track also.

FNGs: none

Warm Up: 1 mile

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

Mary: 1 mile

Announcements: See Facebook and Slack

Prayer: Silent

Nice Weather for Tea this Evening

April 23, 2019/in Tea Time /QIC: Dusty
PAX: Dauber, Dusty, John Deere, Pikachu

April 22, 2019 / in Tea Time / QIC: Dusty

Pax: Dauber, Dusty, John Deere, Pikachu

Nice evening for a workout at a crowded playground full of kids.

Warm Up: 1 Mile

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

Mary: 1 mile

Announcements: See Facebook, Slack

An App For Everything…… Draw A Card

March 15, 2019/in Thunder /QIC: John Deere
PAX: Doc, Gumby, Gump, John Deere, Kubota, Lipsync, Pikachu, Rams

PAX of 8 for a Thunder Card Session…

Warm Up: Mosey to amphitheater…… some dynamic stretching…..
The Workout: DECK OF CARDS (with a Deck APP…..) – The Deck was COMPLETED. Rep = Card Value, Face Cards = 10, Ace = 11

JOKER – 5 x Double Merkin Burpees, Hearts – Wide Mountain Climbers Cadence, Diamonds – Diamond Merkins, Clubs – Balls Cadence, Spades – Homer to Marge (one legged, card value each leg)

Half way through we stopped for some ”Wall Toe Taps” super difficult Quad workout

Mary: Protractors 10 count cadence (22.5, 45, 90, 45, 22.5), 10 x Toe Taps, Various Boat Canoe holds with 2 x 30 taps, 10 x Box Cutter. Then 5 count Pax Mary – Monkey Humpers, Wide Merkin, Merkin, Squats, Squats, Stretch.

Announcements: See Slack Or Facebook

Prayer: Gump took us out – Thanks

90210 Firestarter

March 6, 2019/in Thunder /QIC: Crosby
PAX: Aquaman, Bulls Eye, Crosby, Dusty, Gumby, John Deere, Kubota, Pikachu

Warm Up: SSH, Daisy Pickers(beneficial Pace) , stretch legs & Arms

The Workout:Mosey & stop between Lower Pavillion & Top of BB field stopping to do:

In-between each set do 2 Double M’erkin Burpees (20 total)

10 each

Monkey Humpers

Donkey Kicks

Squats

Diamond M’erkins

LBC’s

Brian Boitano’s

Seated Toe Taps

Shoulder Taps

Low Slow Flutter

Repeat 10x

Mary:

Protractors to FireStarter by The Prodigy

15/45/15/45/90/30ish/15/45

Announcements: FB/Slack

Prayer:Our Crew/ Our Country

Thunder is a mainly no running…. but we like legs…

February 27, 2019/in Thunder /QIC: John Deere
PAX: Aquaman, Dusty, Gump, John Deere, Kubota, Tofu

Warm Up:

Mosey to Amphitheater – Dynamic High Legs 10, Quad Stretch 10, High Knees 10. MERKIN Twists Arm Up / SCORPION stretch / Dynamic Hamstring / Groin Stretch 1 arm up.

The Workout:

LEG SETS

10 Jump Squats

10 Bulgarian Split Squats (5L/5R)

10 Pistol Squats (5L/5R)

DEEP SQUAT HOLD (15 cadence)

10 One leg get ups (5L/5R)

Foot Over Toe – shoulder on wall, tighten quads to lift heels off the ground, keeping heels off ground touch the top the top of toe with heel (5L/5R/5L/5R)

Recovery: 20 Cadence Count BALLS

Rinse and Repeat 3 times

*******

10 Diamonds/10 count Superman/10 Pickup Planks/ 10 Inch Worm Merkins

*******

REPEAT LEG SETS (3 sets)

Mary:Box Cutter 15 cadence, Low Slow Flutter 20 cadence, American Hammers 20 cadence, Homer to Marge 20 count std +10 left leg, +10 right leg. Diamond Merkins 25 count. Finished up with Protractos 10 count cadence each angle 22.5/45/90/45/22.5

Announcements: Tri-Sprint June 1st (speak to Gump)

Prayer: Thanks for Fitness & Fellowship

….and there was this one time at Blue Ridge…..

February 25, 2019/in Tea Time /QIC: John Deere
PAX: John Deere, Skidmark, Wiggly

3 PAX lovin the evening cool for a Tea Time Murph….

EC – Skid Mark with 5miles, John Deere with 50meters 😂

Warm Up: 1 Mile
The Workout: 100xpull-ups, 200xmerkins, 300xsquats
Mary: 1 Mile
Announcements: nothing particular….
Prayer: Lots of unspoken, continued or thoughts about young suicides.

bring protection…latex break 😈

February 20, 2019/in Thunder /QIC: John Deere
PAX: Aquaman, Crosby, Gumby, John Deere, Lipsync, Peeping Tom

EC – Crosby Deere 5 Miles, LIPSYNC 4miles, Peeping Tom & Aquaman 2miles

Warm Up:

Mosey to Baseball lot… some dynamic stretching Enroute (high kicks, tricep extensions)

Circle up – Daisy Pickers, Windmills, Arm Circles Fwd & Rev.

The Workout:

Grab the Tires, 2 x Michelin 19.5L24: 271lbs each. Grab a manly rock.

FLIP IT Workout

2 x PAX flip the tires 10 times (5up, 5down) rest of pax preformed various Rock Reps. Once the original 2 return from flipping, the next 2 started to flip. Three Sets ending with 30 flips and various reps using rocks: Curls, Overhead, tricep extensions, squats, squat&overhead, squat with straight arm rock hold, Burpee ‘rock jumps’

Next, Merkin Hand Tire Plank, preform the merkin then hand step up to plank of tire, hand step down preform next merkin…

1 merkin climbing to 10. Total 55 Merkins.

Tire Step-Up’s in cadence 30 count.

Rinse and repeat FLIP IT Workout again.

Pax holds squat whilst 2 Pax preform Tire Carry for 3 parking spaces and return… rotate through group.

Mary:

Mary – 15 x box cutters, Protractors 22.5/45/90/45/22.5 10 counts, 15 count low slow flutter, Boat Canoes holding canoe till getting a hernia.

Announcements:facebook, slack, carrier pigeon
Prayer:crab legs, young deaths, unspoken.

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