• When: 
  • QIC: 
  • The PAX: 


Incoming!!! Infestation of #Thunder is Complete

22 pax entered a hot and muggy gloom at #Thunder to find out for themselves just how infested the new AOC is with termites.  Their question was answered quickly with a warm-up lap that started as more of a sprint.  After a fast paced COP that didn’t leave much time to breath the pax were introduced to #Thunder’s version of Hollywood Squares, sent on a lunge-walking Indian Run of sorts, and completed this gameday beatdown with some defensive secondary sprint drills.  Hopefully everyone can stay awake for tonight’s 6:00 kickoff at W-B. 

Conditions: 72 with humidity in the mid 80 percentile

The Thang:

Warm-Up Lap Around Track

COP – Field (No Pause Whatsoever Between Exercises)

  • SSH – 25 (4ct)
  • Calf Raises – 10 (2ct)
  • Squats – 10 (4ct)
  • Carolina Dry Docs – 15 (4ct)
  • Hitchhikers (A/K/A Mountainclimbers) – 20 (2ct)
  • Merkins – 12 (4ct)
  • Full Plank
  • Half Plank
  • Full Plank
  • Half Plank – rotate 90 degrees, 180 degrees, 90 degrees
  • Rinse & Repeat Circuit x 3

 Run Single File Line to Woodrow Street

 #ThunderSquares

  • Box Jumps – 10 OYO
  • Dips – 10 (4ct)
  • Box Jumps – 10 OYO
  • Dips – 10 (4ct)

 Lunge Walk Wolfpack (Lunge Walk/Indian Run Combo) w/ Pain Stations

  • Pain Station 1
    • Boat/Canoe
    • Superman – 10 (4ct)
    • Pain Station 2
      • Merkins – 10 (4ct)
      • Hitchhiker – 20 (2ct)
      • LBC – 20 (4ct)
      • Complete Lunge Walk Wolfpack

 Return to Field – Line Up Single File Facing Duncan St.

  • Split into Teams of 4
    • Team Sit-Ups – 15 (2ct)
    • Rinse & Repeat x 3

 Line Up Single File on King St. End if Field

  • Sprints
    • Crossover Merkin-Walk 20 Yards, Sprint to Woodrow St. End of Field
    • Up-Downs x 10
    • DB Back-Peddle Sprint (partner up, partner 1 back-peddles ~20 yards, turns around and sprints to Woodrow St. end of Field, at that point Partner 2 begins sprint in attempt to catch and beat partner 1)

 COT

BOM – Closed out by Termite

Moleskin

  • Solid Q by Termite.  The pax (at least YHC) were hurting during that COP circuit.  DB Back-Peddle drill was a #crowdpleaser
  • #Thunder almost had it’s first Billy Zane.  Gentleman running the track joined us for the COP and that pretty much took care of him. #Maybenexttime
  • T-Claps for the turnout today.  It was great seeing some new #brickpile faces.  Please keep coming back and spread the word.  We are doing good things at #Thunder.
  • T-Claps to folks stepping up to Q.  We have Adrian Sept. 3, Grease Trap Sept. 5, and Costanza’s maiden Q Sept. 10. 

Announcements

AmFibious 5k is 9/2. We’re expecting a big crowd (as in potentially over 100). If you still want to participate just let Fountainhead know. ([email protected]) Look for AT LEAST one email with additional details coming over the next few days.

NO NORMAL AMBLE WORKOUT ON MONDAY. COME TO THE AMFIBIOUS 5K.

Governor’s Cup is 11/9. Commit now and work with Amble to get trained up. Plenty of time. Sign up with our discount code after 9/1.
We’re going to start listing the current commits:
THE TWELVE AMBLERS:

  • Chaser
  • SubPrime
  • Fountain Head
  • Bubbles
  • Snuggles
  • Drive-by
  • Kitty
  • 8-Mile
  • Yellow Cake
  • Detour
  • Kim Jung
  • Slumdog
  • Fannie

Who else? You’ll never have a better shot at achieving this goal. F3 Columbia is here to help you to the next level.

3rdF efforts are under way. TB is taking a leadership role. Contact him if you’re interested in helping out and be looking for announcements soon for a evening Bible study. ([email protected])

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