11 pax avoided the Cantorre today and posted in the wet, humid conditions at Thunder. YHC was co-Q with Hee Haw at Battle this weekend. Much to the dismay of the Pax, I stole a few things from Hee Haw’s playbook to share with our brethren at Thunder.
The pax were treated to plenty of merkins, a Jacob’s Ladder, some work in the amphitheater and a Dirty MacDeuce.
The Weather: 75 degrees, wet and muggy
THE THANG:
Warm up lap around the track, back to the parking lot for:
SSH x 20 (IC)
Imperial Walkers x 20 (IC)
Squats x 20 (IC)
Merkins x 15 (IC)
Out to King Street and Partner Up (thanks Hee Haw)
Sprint to corner of King / Duncan, 20 fist-bump merkins w/ partner
6 inches while waiting
Sprint to corner of Duncan / Woodrow, 20 fist-bump merkins w/ partner
6 inches while wait
Sprint to corner of Woodrow / Wheat, 20 fist-bump merkins w/ partner
6 inches while wait
Sprint to corner of Wheat / King, 20 fist-bump merkins w/ partner
6 inches while wait
Mosey through Park and out to Queen Street Hill for:
Jacob’s Ladder
Sprint to top of hill, 1 burpee, back down, back up 2 … up to 7 burpees, finish at bottom (Beta Max loved it and expressed his (dis)pleasure to YHC)
Finish at bottom with
Flutter kicks x 25 (IC)
Chaser LBC’s x 25 (IC)
Mosey through park to Amphitheater
Parter Up
Parter 1 box jump to top – 5 burpees, Parter 2 Russian Twist until Parter returns
Flapjack
Mosey to Basketball Court for:
#Dirty MacDeuce
3 sets each round, all 12 reps, IC, 12 seconds rest between each round
Merkins / Flutters / Mountain Climbers
Werkins / Chaser LBC / Plank Jack
Slow-fast Merkins / LBC’s / Russian Twist
Diamond Merkins / Russian Twist / Mountain Climbers
Mosey to Wall for People’s Chair
Chair x 30 seconds, into Shoulder Press x 20 (IC), another 15 seconds in Chair and back to COT
– Great work by the pax today, hope you got your money’s worth
– Prayers for Jeff Felker “Sponge Bath” and his family following the tragic loss of Jeff
– Prayers that we cherish each day and our loved ones
– Mud run sign up
– BOM from YHC
– Great Devo from OC