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The #Thunder Rolls

20 men posted to the inaugural workout at F3Columbia’s #Thunder and with that our newest site was off to a thunderous start. After some brief pleasantries the pax were quickly reminded that it was business as usual from a beatdown perspective. You never know what you might encounter at the maiden voyage of a new site. Sprinklers? No problem. Gravel track? Perhaps a little too nice for our taste. But what were those unidentified creatures? It took a little while for the eyes to focus but YHC is pretty sure those creatures were other people enjoying the opportunity to sweat a little in the gloom. One can only imagine this is a common phenomenon in the bustling city of Charlotte but a new element for our Columbia pax. Be that as it may, these were friendly folks and they did not appear too phased by our numbers and cadence. Shandon promises to be fertile ground for growth.

Conditions: 63 with 85% humidity

The Thang:

Warm Up Lap Around Track

COP – Field

  • SSH – 30 (4ct)
  • Imperial Walker – 20 (4ct)
  • High Knees – 20 (4ct)
  • Merkins – 15 (4ct)
  • C-LBC – 20 (4ct)
  • Merkins – 15 (4ct)
  • Hello Dolly – 20 (4ct)
  • Merkins – 10 (4ct)


WSL – West Shandon Loop

  • Duncan/Queen
    • Flutters – 30 (4ct)
    • Merkins – 10 (4ct)
  • Queen/Wilmot
    • Iron Cross – 30 OYO
    • Merkins – 10 (4ct)
  • Queen/Wheat
    • 6” – 60 sec
    • Protractor – 6″, 45 degrees, taco, 90 degrees, 45 degrees, taco, 6″ (hold for next exercise)
    • Freddie Mercury – 30 (4ct)

The Park

  • Strings of Fire – Line up in Front of Playground – Sprint 100 yds
    • 10 Squats
    • 10 Burpees
    • 20 C-LBC’s
      • Rinse & Repeat x 3
    • Run to Base – 5 Burpees
    • Step-Ups on 1st Level – 10 Each Leg OYO
    • Dips on 3nd Level – 10 OYO
    • Derkins on 5th Level – 10 OYO
      • Rinse & Repeat x 5


BOM – Closed out by SubPrime


  • T-Claps to all pax for turning out for a new workout.  Your support is appreciated and necessary!
  • Q’s – please get in touch with me.  We have Termite lined up for a Gameday Q Thursday and Adrian will Q Tuesday.  Beyond that we are wide open.
  • Kim Jung: “when I tweeted about running, jumping, doing dips, etc. in the ampitheater I was kidding.”


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])

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:
Yellow Cake
Kim Jung

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

-HappyHourHumpDay this Wednesday. 5:30 at Flying Saucer.

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])

-Standing lunch Wednesday at Lizard’s Thicket on Beltline. High Noon.

0 thoughts on “The #Thunder Rolls”

  1. Great launch today, subprime. was a great beatdown, with plenty more to come i’m sure! and great workout name! good story behind it.

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