Rumor has it Hump Day Happy Hour is hurting attendance at Thunder on Thursdays. Boris and crew might have been in the fartsack – but Beta was having none of it. He showed up ready to work, tank top in tow … and only 10 minutes late. His energy throughout the workout inspired all of the pax to get better today.
We had the pleasure of hosting Pet Sounds from Raleigh. Beta made sure to show him how we do it. YHC had to endure a relentless amount of mumble chatter from Beta … closing out with a face-to-face partner plank that’s likely to give me nightmares for a few weeks.
Weather: 42 degrees and clear
Lap around track
SSH x 20 IC
Squats x 20 IC
Imperial Walkers x 20 IC
Merkins x 15 IC
Little Baby Arm Circles (official exercise of Thunder) – x 10 IC front, x 10 IC back (Pet Sounds was impressed)
Planters for box jumps x 20
Triple Stack (Partner 1 People’s Chair / Parter 2 low plank / Partner 3 sprint across field and back – do all three)
Box jumps x 20
Repeat Triple Stack
Mosey to Park
Dirty MacDeuce (4 sets of 3 exercises – exercises all 12 reps, IC, no rest between exercises, 12 seconds rest between sets)
Merkins / Freddie Mercuries / Mountain Climbers
Wide-arm Merkins / LBC / Plank Jack
Slow-fast Merkins / Russian Twist / Mountain Climbers
Merkins / Chaser LBC / Plank Jack
Mosey to Queen Street
7 burpee at top of hill, back down, 6 burpees … down to 1. Finish at bottom.
SSH x 15 IC
Back to Park
Box jumps x 20
Jail break back to COT
Great Devo by Co-Pay about getting out of our comfort zones / serving others.
Mud run sign up
Nice work Beta!