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2020 Thunder Pax

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Pax of 5 for the 1st Thunder of 2020…. 

deere, butt joint and dusty with just over 5miles EC with some nice hills.

Warm Up:

cotton pickers, imperials, hill billies, stretches….. Deere has put on so much weight the infamous curse of the shirt constantly riding up the belly occurring.

The Workout: 2020 meant a 20count for each called exercise.

pax member called something, everything from Diamonds the pull-ups… making use of the tables for dips, step-up’s etc. 4 rounds

to the rock pile, each pax calling a 20 count, three rounds.

shelter – 20 count balls, 20 count preachers chair, 20 count shoulder taps – rinse and repeat.

Mary: tennis courts, 20 box cutters, 20 homer to marge (10 right up, left up) – 20 American hammers.
Announcements: None really – discussion about the validity of Tea Time due to poor attendance, Dusty and Deere hatching a plan.

T-Claps (Recognition): None
Prayer: general

Fighting the Humidity

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Pax of 3 battling humidity on Oct-2

Warm Up:  SSH, cherry pickers, arm stretches, good mornings

The Workout:

Mosey along Stinson Avenue stopping at each light pole for Merkins, 1 at first pole increasing to 10 at the last pole.

Run back in the other direction, this time doing 1 – 10 squats at each pole.

Mosey to field on other side of soccer field for 3 rounds of 6 exercises with 10-15 pound weights,  12 reps sets:

– Bent over rows, lunges, shoulder press, crunches, standing rows, curls

Mosey to amphitheater for 3 rounds of 4 exercises:  dips, one leg step-ups, diamond merkins, preacher chairs

Mary:  10 minutes of various core exercises:  lbc’s, ankle taps, box cutters, WWII and others.

Announcements:  None

Prayer:  Recovery for Kubota’s friend who recently had a stroke, Guidance

Time to Toss the Dice

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Small group at Thunder tonight (Pax of 3).  I think everyone is doing extra running training for upcoming races.

FNGs:  None

Warm Up:  SSH, Cotton Pickers, fazio arm circles, arm stretches

The Workout:

Mosey to rock pile for some strength exercises:  3 sets of 12 reps – curls, bent over rows, shoulder press, triceps press, squats and merkins

Mosey to pavilion, taking turns rolling dice to determine exercise:  12 reps for each one depending on roll:

  1. Merkins
  2. Diamond Merkins
  3. Balls to the Wall
  4. Squats
  5. Lunges
  6. Dips
  7. WWII
  8. LBC’s
  9. Shoulder Tap Planks
  10. Mountain Climbers
  11. Double Merkin Burbies

Mosey to picnic shelter for a quick bathroom break and continued rolling the dice.  This time working through each exercise letting the dice determine number of reps.  It was nice of Rams to roll a 11 for double merkin burbies to end the workout.

Mary:  LBC’s, WWII, box cutters, low slow flutters, plank hold

Announcements:  Updates on health

Prayer:   Noah’s ark’s wife and family, teachers and kids starting school

Blasts at Thunder

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Late in the afternoon, this Q needed to get out of his home office, taking a break from reading, studying and testing with his new job.  A quick message to John Deere confirmed I was good to go tonight to lead these HIM at Thunder.  Planning immediately began with coupons and minimal running.  John Deere teased the PAX on social media with a guest appearance Q tonight at Thunder.  Love Deadpool btw.

EC:  Peeping Tom

FNGs: None

Warm Up:  Rams, Kubota and Dutch Oven found the shovel flag and saw my trunk open filled with assorted coupons.  When asked if there was going to be running, Q replied “No, but we are going to be carrying a shitload.”  Watch hit 1900 and Pax of 7 moseyed to the tennis courts.  Peeping Tom had planted the seed of 12 after discussing the great Tom Brady and our love of The New England Patriots.  The following exercises were completed in cadence with 12 reps:  Fabio Arm Circles, F/B; daisy pickers; overhead claps; Imperial Walkers and 25 SSH.  Some Michael Phelps thrown in for good measure.

The Workout:  PAX were instructed to choose a coupon from Dauber’s car.  Most senior PAX chose first.  Respect your elders.  One PAX had to grab a portable soft bag cooler full of cold G2 and water.  Last PAX had to grab the shovel flag.  The mission was to grab the gear and carry it to various parts of Womble.  Coupons consisted of wrapped/coiled fire hoses, dumbbells.  (PAX did not grab kettle bells or water stick).  Mosey to shelter.  Set gear down.  Commenced with up an over picnic tables .  Held Al Gore until all PAX finished stepping up and down tables.  Grabbed wall for BTTW for 12 count, people’s chair 12 count, Rinse and repeat for 24 count.  Found a picnic table for 12 reps of erkins, Derkins and dips.  Grabbed a different coupon and mosey to amphitheater.  Set coupons on stage and PAX began L and R step-ups, 12 reps each side.  PAX grabbed coupon and set it down in front of them.  Began toe taps on coupon for a 12 count cadence.  Rinse and repeat after moving two spaces to the left.  PAX had option of carrying coupon while executing the leg-ups 12R & 12L.  Toe taps again on the ground.  Dropped coupons and headed to the wall for Australian Mountain Climbers and People’s Chair 12 cadence count, proceeded to execute 12 merkins, 12 WWIIs and 12 LBCs.  Lots of blasts coming from Q during these reps (something I ate?); Regardless, PAX showed no fear and pressed on through some added noise, giggles and grins.  Rinse and Repeat.  Mandatory hydration break.  Mosey to the side entrance of the pitch with coupons in hand executing curls for the girls or John Cusack.  Once we got to the opening, dropped coupons and performed 12 counts of plank jacks, 12 Midget/Smurf jumping jacks, and 12 Frankenstein’s.  Storms rolled in clearing the kids off the pitch.  Rinse and repeat, looked at time and began our trek back to the shelter, singing and airborne Jody in the rain.  Mumble chatter about the time left.  All good.

Mary:  circled up for some yoga, merkins, low-slow flutter, box-cutters.

Announcements:  Support the Derek Davis run on Thursday at the shoe tree lamppost and the run on Saturday, run it or volunteer if you are in town; F-3 Dad’s camp; buy your 9/11 shirt; discussed the importance of wearing ID, letting Q know any injuries, ailments, allergies etc.  See Slack/FB

T-Claps (Recognition):  Peeping Tom – wearing breath-taker 5 times this week with EC before he leaves for travel (work/vacation).

Prayer:  Kids heading back to class/school, the Berger family – May the doctors find a better treatment for Michelle (shout out to all PAX who contributed miles/money) for their trip to Mayo Clinic; Unspoken.  Dauber led us out.

Honor and a privilege I do not take lightly leading you men.  -Dauber

Under the thumb……

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PAX of 10 for a foot friendly ABSolutely Fabulous hot and sticky Tennis court only work out…. 

side note: I spotted three family take photos of their kids next to the shovel flag… made me smile

Warm Up: Asked Dutch Oven to step up and run the warm up… Good Mornings, Windmills, SSH.

The Workout:

Even Hours Clock Work Merkins

ABS Set 1, 2 rounds of: 15 x LBC, 15 x Superman, 15 cadence heel taps, 15 x Dying Cockroach, 8R/8L V Crunch, 15 cadence low slow flutter, 15 cadence Box cutter.

Odds Hour Clock Work Merkins

ABS Set 2, 2 rounds as above.

10L/10R Straight-Leg Fire Hydrant & 10L/10R Side Balance Leg Lifts (both these seriously target glutes)

ABS Set 3, another 2 rounds

Grab some fence, 10L/10R toe taps (the ultimate quad killer)…. 100 count off Preachers Chair

ABS Set 4, another 2 rounds followed by a further 10L/10R toe taps

Mary: Century 10 PAX Merkin Circle… each Pax called a 10 count Merkin of choice….

Announcements: BBR Ultra ALS Support, please check Skid Mark FB page, heads up on Christmas Party, Oakwood 24 supporting healing transitions, 911 Stair Climb

Prayer: lots of prays, John Deere work colleague fighting Cancer, Noah Arc’s Michelle, Other F3 member ‘M’ troubles, Dauber daughter tonsils, unspoken…..

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.

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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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