Posts

It’s Hot. Damn Hot.

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May 29, 2019 / Thunder / QIC: Doc

PAX:  Lipsync, Kubota, Dusty [Expected but missing: Dauber due to concern over large pre-Thunder meal and potential Merlot, Crosby as an HC no-show and John Deere who got waylaid at work]

Three brave souls showed up for Doc’s one year anniversary, 99 degree heat index Q at Thunder.  It was hot.  How hot?  It was so hot that….
Chickens were laying omelettes
Squirrels were fanning their nuts
Trees were whistling for the dogs
Dick Cheney waterboarded himself
(I could go on all day men – Google has pages of this stuff….)

FNGs: None

EC: Lipsync (2 mi), Dusty (1 mi)

Warm Up: 21 (SSH cadence count to 2, then silently to 21.  All PAX must end at the same time exactly or count starts again); the daisy picker; shoulder burn: Annie’s (merkin followed by plank with right hand scrubbing the floor, then merkin into plank with left hand scrubbing the floor X 5 each side), straight into arm circles, flapping bird, seal claps X 10 IC each.  Grab some water and mosey to amphitheater.

The Workout: Grab a medium rock and head to amphiteater for ALARMs (Arm, Leg, Abs, R-exercise, M-exercise).  Shoulder press with rock, lunge with rock, big boy situp with rock, rut-rohs with rock, merkins (one hand on rock) X 10 each exercise, repeat at 9, 8, 7…..1.  Recover on the curls-for-the-girls at 7 and 3 and a sip of water at 5 and 1.

Headed to the parking lot for Apple Turnovers/Hot Apple Turnovers: Bear crawl three spaces, then flip to crab walk for three spaces; rinse and repeat (and rinse and repeat).  At the end go back but crawl bear three spaces then reverse crab walk three spaces.

It was about this point that YHC was so overjoyed to have other PAX with him (confused? see “The Lonely Virgin” Ground Pounder Q) that he noticed hearts floating up from Kubota’s head and a unicorn-covered rainbow connecting Lipsync and Dusty!! Every color imaginable swirling around the PAX until……no….no, actually this could just be the edge of heat stroke.  Time for a quick water break.

After rehydrating PAX circled up for some curls for the girls and tricep presses X 10 each, changing rocks as we moved around the circle.  Returned the rocks and headed back for Mary.

Mary:  Hurricane Hoedown (in honor of the Canes and their unceremonious and premature exit from the SC Playoffs) on the edge of the cement at the amphitheater.  Flutter kick IC as follows: 7 seated with arms raised, 7 seated with hands behind back, 7 laying high, 7 laying low.  No break in between.  Completed 7,5,3,1.  Then plank-o-rama including WWIIs (x10), picklepounders (x10), homer-to-marge (x1o) and some stretching.

Announcements:  Lipsync made an extremely important and highly relevant announcement, which the sun promptly baked directly out of YHC’s short-term memory (sorry Lipsync)

Square of Trust: ‘Grace and Gratitude’: Doc read some words of wisdom then gathered for a moment of silence.  PAX invited to express requests for grace or expressions of gratitude as they desired.  Gratitude for service members, family, friends, F3 brotherhood.  Amen.

This has been a great year for me.  Man hug to this F3 brotherhood that has become a huge part of my life.  Aye!

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…

Muggy May 1st Beat-Down

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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

Rams pooped in his glove

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Warm Up

A fun jog to Ram’s car to get his gloves followed by another jog down next to the horseshoe pit for warmup consisting of:  SSH, Imperial Walkers and various stretches.

 

The Workout

Jog to rock pile and grab some traveling rocks

John Cusack across Grigsby with several stops to do the following:

Girls for the girls, triceps extensions, full body press, derkins and erkins on the fence and plank Indian bear crawl

On the other side of Grigsby… bearly curling down the road with crab walk rock kicks back up the road

Return the rocks repeating some of the previously stated exercises

Run up small hill 5 times with 1, 2, 3, 4 and 5 double merkins

Bear crawl merkin pyramid in grass parking lot then head to Mary

 

Mary

Plank-o-rama

Freddy Mercurys

WWII

Protractor

 

Announcements

Guess Q by Art Vandalay (Trevor Cundiff) at next week’s Thunder (10-Apr)

 

Prayer Request

Crab Legs and Shredder

An App For Everything…… Draw A Card

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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

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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…

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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

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

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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

Bear Sighting and Shooting Stars

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February 13, 2019 / Thunder / QIC: Aquaman

PAX: Aquaman, Crosby, Gumby, Gump, John Deer, Kubota, Tofu, Quiver

PAX of 3 for EC and 8 for main event came out to crawl around in the dark of the night with shooting stars above!

EC: Crosby, Gumby, John Deer

Warm Up: Mosey to parking lot to circle up for a very short warm-up as everyone could “Bearly” hold back their excitement to get started!

SSH IC x 25, Cotten pickers IC x10

The Workout:There are 32 parking spaces in the middle of the parking lot. There are also 3 handicap spaces on the far corner of the parking lot. Each space had a card with the exercise you were to complete written on it. You were to bear crawl to each space and do the exercise. 2 of those spaces gave direction to bear crawl to a handicap space of your choosing. The 3 handicap space exercises included Dbl merkin burpee x 10 or LBC’s IC x20 then WW2’s x10 or 2 laps around lot then Turkish Get-ups x5. You would then bear crawl back to your next space and continue. I do not feel like typing all 32 exercises but we had lots of fun and Bearly made it around to all of them. Also at any given time, anyone was allowed to call out a exercise of their choosing and we would all stop and complete it b4 moving on. With 8 minutes remaining, we bear crawled to meet Mary.

Mary: Complete the exercise in the handicap space that you had not done.

Announcements:FB, Slack, and a reminder to that just because not everyone has prayer requests, that does not mean that they might not be struggling with something. Keep our eyes open and be available to one another
Prayer:Quiver is moving to HS and the stresses involved, Bullseye’s recovery, those that are struggling and not saying anything to anyone to have strength to speak up and for the rest to have eyes to see.

12311232123..456.uh?

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Warm Up:Mosey to Ampitheatre Gumby called a few

SSH, Daisy Pickers, L&R arm overhead Stretch, L&R over Chest, L&R Leg  over Stretch
The Workout: Jack Webb’s (7) No Rock

M’ERKIN -Box Jump – Over Head Press(Repeat)

Different PAX called the Count

Balls 2 Wall- 20(cadence)

PROTRACTORS-(15/45/90/45/15) 10ish count each(😂)

REPEAT 3X

Mosey to Rock Pile find a friend

PAX called 10 count with Rock

Bear Crawl 10Pushes, Plank Shuffle pushes back, curls, Overhead Press, Tri Extension, Rock press squat(2x), chest extension squat hold, Diamond M’erkin,

John Deere took over for some Lady Luck

Mosey back to Ampitheatre

First roll is Exercise 2nd roll is number of times.

2-Squats

3-WW2

4-Balls

5-2xM Burpees

6-Diamond

7-Spider M’erkin

8-Mountain Climber

9-Superman

10- Boat Canoe

11-Head,Shoulders,Knees,Toes

12-Box Cutter

Mosey to Flag for Mary

Mary: Boat Canoe Holds(Extended & Retracted) Flappy Birds
Announcements: Check FB/ Slack, New AO’s
Prayer: Lots of us are Down with the sickness or injuries, First Responders, Tofus Family Dog is being put down, John Deere’s Family…

Gumby Smash!

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EC- Crosby(3.5 not the full Thunder Approved 4) Pikachu, Aquaman, Bulls Eye..

Warm Up: SSH(20), Daisy Pickers(10), Sir Fazio ⤵️⤴️, arm stretches, Grab a Cinder Block and John Cusack it to BB P.Lot.

The Workout: Bear Crawl Pulls 5 Spaces till the end of Parking Lot then John Cusack Lunges 5 Spaces on the way back.

Each 5 repeating and adding the next exercises.. Pax took turns calling the count.

LBC’s- 20 (CC)(Total 640)

S.Merkins- 10(Doc Made them Count)(Total 140)

Squat- 20 (Total 240)

Am. Hammers -20 (CC) (Total 200)

Curls- 20(Total 160)

Ruh Rohs- 20(Total 120)

Overhead Press- 20(Total 80)

REPEAT!⬆️⬇️

MOSEY

J Cusack

20 Curls

20 Overhead Press

Drop Block near Flags

Tennis courts for Mary

Mary: Pikachu Lead

Homer to Marge 10, L leg up 5, R Leg Up 5

Shoulder Taps 10

On his down & up M’erkins to finish right at 45.

Announcements:

Check FB &/or Slack

2nd F This Saturday My Way Tavern Anniversary Bonfire Crosby Playing 7-10

Prayer: A lot of unspoken/ First Responders , Military, Our PAX!