• When: 2018-01-04
  • QIC: CornStache
  • The PAX: Robber, Subprime, Welcome Week, Cinderella, Insanity, Cesspool, DriveBy, Hall Monitor, Rum Runner, Oscar, Spot, Three-way, Biggie Smalls, CornStache.

40’s on the house

According to Wikipedia, “the core of the body is broadly considered to be the torso. Functional movements are highly dependent on this part of the body, and lack of core muscular development can result in a predisposition to injury.”  If there’s one thing your average joe needs to work on it’s their core.  Working the core is a little harder then biceps or chest.  You can’t to curls or a press with your core.  The best core exercises are functional movements (check some out here).

Today, 14 pax came out to Thunder to do a little core work.

Conditions: Cold

The Thang: run to the field for a quick COP of SSH, squats and merkins. Then run to the corner of Wheat and King to get the blood flowing with some high knees, butt kicks and karaoke.

Then we headed down to Emily, got the blocks and head to the playground for some 40’s.

  • 40 hanging knees to chest,
  • 400 meter run
  • 40 box jumps

Plank till the 6 finishes

  • 40 Kettle bell swings (each arm) with blocks
  • 400 meter run
  • 40 in-and-outs

Plank till the 6 finishes

  • 40 BBS
  • 400 meter run
  • 40 Burpees (#crowdpleaser)

Air chair till the 6 finishes

  • 40 plank knees to elbows (80 total)
  • 400 meter run
  • 40 Squats

Plank till the 6 finishes

  • 40 Thrusters
  • 400 meter run
  • 40 Russian Twists

Then we met up at the corner of Wheat and King for a jailbreak to the flag.

COT and BOM by YHC.


  • The upcoming Grow Ruck has an option that is open to the public for the leadership talk portion only.  Ask Robber for details.
  • Palmetto place kids is going on this Sunday.
  • Harbison 50K this weekend.