• When: 10/15/15
  • QIC: Boris
  • The PAX: Constanz, Adrain, Spot, WindMil, Gypsy, ReBoot, KennyG, BetaMax, PaperBoo, Robber, BroMo, PrupleRain, OC, Termite, Gump, Krystal (FNG - Nick Burger)


6 Corners of Death at Thunder

17 PAX at Thunder with 1 FNG – Nick Burger – Krystal this morning. Great crowd for my first Q at Thunder. It was not a easy workout but I hope it pushed the Pax to get a little better this morning. This might have been the first time 2 people over 50 workouted at Thunder (WindMill and myself). F3 Columbia and Thunder would like to welcome FNG Nick Burger – Krystal

Conditions: A Wonderful 60 Degrees, Clear skys

Wanted to get the running part of the workout done upfront. Mosey to Basketball Court circle up.

COP

SSH – 25 4ct

Merkins – 15 4ct

High/Low Plank

And Some othet exercises

The Thang

Mosey over to the field. Number off into 4 groups, line up in your group.  Explained what each team will be doing this morning. Each team will do the four exercises per station then move to the next station. They will try to complete as many rounds as possible in 45 minutes.

Station 1 – All exercises w/ sandbags: (4) 50lbs Sandbags, For Improv & PipeLine 5lb Dumbbells & a Yoga Mat (Ask them to explain)

1. 30 Bench Presses

2. 20 Alternating Shoulder Presses – Right Shoulder count

3. 25 Curls for the Girls

4. 20 Bench Presses

5. Sprint to Station 2

Station 2

1. 25 Iron Crosses

2. 25 Plank Jacks

3. 25 Big Boy Situps – Shoulder Blades touch the ground

4. 30 Hip Thrusters

5. Sprint to Station 3

Station 3

1. 75 No Weight Shoulder Presses

2. 20 Burpees

3. 25 Merkins

4. 15 Burpess

5. Bear Crawl to Station 4

Station 4 

1. 40 Squats

2. 25 Russian Twist – Right side count

3. 30 (4-Count) Flutter Kicks – Legs Straight & 8″ to 12″ off ground

4. 30 Squats

Backwards Run to Station 5

Station 5

1. 50 Mountian Climbers – Right Leg Count

2. 20 Jump Squats – Hands touch the ground

3. 25 Big Boy Situps – Shoulder Blades touch the ground

4. 30 Calf Raises

5. Backwards Run to Station 6

Station 6

1. 25 Merkins

2. 15 Wide Arm Merkins

3. 10 Diamond Merkins

4. 15 Monkey Humpers

5. Bear Crawl to Station

Mosey back to the back parking lot and circle up.

Last 5 Minutes Round Robin of exercises.

Moleskin

Great work by everyone this morning.  This was tough but fun and everyone really pushed themselves hard. Thanks for letting me Q and for the Ensure!!

Announcement

1.  Mud Run 10/23/15

2.  9am Cleanup Groups meet at Kathwood Church

3. Blitz Workout 30mins Tuesdays and Thursday at Memerial Stadium

BOM –  Boris

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