15 Thunder Faithful braved August like temperatures for a little #cavework down in Emily Douglas park. YHC had some fun digging round the exercise database last night and the PAX took it all in stride. Several guys are still recovering from the Ragnar Trail relay this weekend so limited running was the order of the day.
COP
SSH x 25 IC
Arm Circles x20IC
Imperial Walkers x20 IC
LBC x 20 IC
To the Planters
Dips x10
Decline merkins x10
Step ups x10
Incline x10
Dirty Hookup
Some thing Paperboy had us do
Wall Sits
Repeat a few times.
Block Party
Curls x10 IC
Ginuwine 5xIC – Crowd Pleaser!
Bench Press x15IC
Big Boy Situps x20
Flutter Kicks x20IC
Blocks & Bears
Repeat
Back to AO
Mary
LBC
Boxcutters
Little Baby Flutter Crunch
Captain Thor – 1 BBSU 4 RT x5
Devo by Spot
Welcome Three Way from Davidson, NC
If you missed the Ragnar Trail relay last weekend make sure to form up a team for next year. We had a great turnout with lots of 1st & 2nd F.
Announcements:
Get with Spot if you want to get on the Devo list
Oct 21st 5 year Anniversary convergence 7:00am Brickpile
Friday Oct 13th Stumble AOQ Handoff
Friday Oct 20th Thunder 5K and AOQ Handoff