• When: 04/11/2017
  • QIC: SubPrime
  • The PAX: PurpleRain, Moana, Paperboy, Backdraft, Spanky, Beads, Fannie, Insanity, Copay, SilverChair, Sisterwife, SubPrime


#Amphitheater circuits with Emily at #Thunder

12 faithful turned out for the start of Mortgage Week at #Thunder.  Fannie and YHC swapped days so the pax were treated to some good ‘ole fashioned fun.  A trip to Emily Douglas was on tap but not before a quick dose of #StringsofFire on campus.  What workout would be complete without some suicides and #peopleschair?

Conditions: 60 degrees; perfect

The Thang

Parking Lot

  • SSH – 25 (4ct)

Mosey to and around the track to the Duncan Street Sideline

#StringsofFire

  • 10 Merkins
  • 10 Big Boy Sit Ups
  • 10 Squats
  • Sprint to School Side Sideline; Plank until the 6 arrrives
  • 10 Merkins
  • 10 Big Boy Sit Ups
  • 10 Squats
  • Sprint to Duncan Street Sideline; Plank until the 6 arrrives
  • 10 Merkins
  • 10 Big Boy Sit Ups
  • 10 Squats
  • Sprint to School Side Sideline; SSH until the 6 arrrives

Mosey to Emily Douglas and stop at the #Amphitheater

#AmphitheaterCircuit1

  • 10 Box Jumps (Level 1)
  • 10 Bulgarian Squats Each Leg (Level 2)
  • 10 Step Ups w/ Knee Ups Each Leg (Level 3)
  • 10 Jump Squats (Level 4)
  • 10 Tuck Jumps (Level 5)
  • Rinse & Repeat #AMRAP for 7 Minutes

#AmphitheaterCircuit2

  • 10 Incline Merkins (Level 1)
  • 10 Dips (Level 2)
  • 10 Decline Merkins (Level 3)
  • 10 Dips (Level 4)
  • 5 Burpees (Level 5)
  • Rinse & Repeat AMRAP for 7 Minutes

#AmphitheaterCircuit3

  • 10 Sky-Ups (Level 1)
  • 10 Flutter Kicks Count One Side Only (Level 2)
  • 10 Russian Twists Count One Side Only (Level 3)
  • 10 Pulse Ups (Level 4)
  • 10 Freddie Mercury Count One Side Only (Level 5)
  • Rinse & Repeat AMRAP for 7 Minutes
  • Plank-o-Rama

Mosey back to #Thunder – Stop on Basketball Court

  • Suicide Sprint – do SSH until the 6 arrives (and go into cadence)
  • Suicide Sprint – do flutter kicks until the 6 arrives (and go into cadence)
  • Suicide Sprint – Do Russian Twists until the 6 arrives (and go into cadence)

Mosey to back school wall

  • #PeoplesChair – 60 seconds
  • Sky-Ups – 12 OYO
  • Russian Twists – 20 (4ct)

COT

BOM – Closed out by YHC

Devo – CoPay – amazing story that two sentences here won’t do justice to

Moleskin

  • Lotta chatter at #Thunder.  Lotta chatter.  Hopefully a little work got down between breaths
  • Beads had to skip out early for work.

Announcements

  • Beads needs you!  Please gather at #Thunder Saturday morning at 7:15 (following DawnStrike) to hide Easter Eggs.  This is actually a really nice thing Beads has us involved with.  Eggs will be hidden at Emily Douglas Park.
  • Sign Up for the Mud Run…NOW
  • TableRock50K…..

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