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Midget Goes To Thunder

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Hot- loaded up my water cooler and when YHC pulled up saw Tofu snd Kabuto.
Few minutes later what wallaby.. really dude is getting after it. Pikachu rolled and doc in his shiny black car and asked why YHC did not post this am at his Q😅. Lastly saw John Deere with crutches in hand he said he wanted 2 be there for paki birthday- so thank you.
1900 and we went for a little mosey
And ended up on fake FC soccer field.
John Deere went to pull up bars-

FNGs: None
Warm Up:

Good afternoon
Ssh
Imperial walker/ hill billies
Merkins
Wide grip
Diamond
Stretch right n left Achilles

The Workout:

Line up by the soccer field fence and go to other side-
Lungs walk ( form matters)
From jumps-
Duck walk back
Bear crawl

Find nice fence-
Ball 2 walls
Last guy runs to the end
Until we reach the very end
Well we have to come back- so rinse n repeat – pickachu start hackling some soccer girls- come on man

Due 2 heat yhc called 4 mosey to flag- grab a water Gatorade drink etc – squat hold for 6th

Shelter-
2 rounds
Merkins/ erkins/ derkins/ dips/ step ups
15 each
Frog jump around the horn 10 each- total 6
Homer 2 merge- form matters- thx pickachu

Pair up-
1 guy runs 2 flag other people’s chair hand in front- ( rinse repeat 3x)
80
Lbc as a group / other guy runs to flag
Frog jump x 60 to recover n Mary

Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Crablegs
John Deere
UTI’s Neighbor

Thought by M4L:
Thunder is great opportunity to recruit lots of guys since it is in the afternoon and many parents are just sitting waiting on kids to finish practice- we should encourage and try to get them out.

M4Life

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.

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

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

*******

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

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…

ThunderStock

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4+ mile EC- John Deere, Crosby

EC- (add as others let me know)

Warm Up:SSH , Moroccan Night Clubs, Daisy Pickers
The Workout:

Roxanne– 3:11(26)
M’erkins (during Roxanne)

Rebel Yell– 4:48
Pickle Pounders(Chorus)
Homer to Marge (Verse)
Low Slow Flutter (Bridge)

Thunder– 3:07(78)
Dips Hold in down position and raise up on “Thunder”

Optional Mosey-

Flower– 3:26(30)
Squat up & Down squat hold

Safety Dance– 2:45(47)
Reverse M’erkins On “dance” You come up

Give it away– 4:42
Protractors during verse
15/45/90 start back at 15
LBC’s during the chorus

BRIEF STRETCH

Thunder Struck– 4:52(34)
Double M’erkin burpee on thunderstruck/Thunder

Mary: OYO

American Hammers
Freddie Mercury
Shoulder Taps
Box cutter
Balls to The Wall (With Shoulder Taps x1)

X2

Cobra Stretch

PROTRACTORS 15/45/15/90

LBC

M’erkins x10

Diamond M’erkins x10

Announcements: on the F3 page & Slack, Crosby @Bombshell Saturday Night, Long Ass Run Feb 9(?)
Prayer: Pikachu took is out… Lots of PAX hurting, Raleigh Police officers, moment of silence.