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])