• When: 
  • QIC: 
  • The PAX: 


#Thunder hosts 21 for a Splinter birthday extravaganza

“Where is my brother?”  The question was posed by Chaser about three minutes prior to the start of Tuesday’s Thunder workout. Suddenly a figure wearing a dark hoodie appeared from the gloom.  Removing his hood F3Columbia’s sensei uttered the two most familiar words to all pax, “let’s go.”  And with that, Splinter’s birthday bash was underway.  This beatdown was more of a demonstration of defiance against age than a celebration. 

 Conditions: 56 degrees with 94% relative humidity

The Thang:

Warm-up Lap Around Track x 2

COP

  • Slow-Fast Merkins – (4 Slow in 3 Tiered Cadence; 3 Fast Single Count)
  • Slow-Fast Squats – (4 Slow in 3 Tiered Cadence; 3 Fast Single Count)

Rinse & Repeat x 3

  • SSH – 25 (4ct)
  • High-Knees – 25 (4ct)

Grass Drills (cones 15 years off of the line)

  • 5 Burpees
  • Bear Crawl to the cones; backpedal back to the line
  • Sprint to the cones; backpedal back to the line
  • 5 Burpees

Rinse & Repeat as a Group x 4

COP

  • Slow-Fast Merkins – (4 Slow in 3 Tiered Cadence; 3 Fast Single Count)
  • Slow-Fast Squats – (4 Slow in 3 Tiered Cadence; 3 Fast Single Count)
  • Arm Circles – Small Circles Forward – 25 (4ct)
  • Arm Circles – Small Circles Backwards – 25 (4ct)
  • Arm Circles – Small Circles Forward (SLOW) – 10 (4ct)
  • SSH – 25 (4ct)
  • High Knees – 25 (4ct) FAST

Mosey to Sideline – 100 Meter Sprints (6 minutes with 30 seconds recovery between sprints)

  • Sprint at 75% capacity to the hoodie; 100% capacity from hoodie to opposite sideline

Rinse & Repeat x 4 (again, 6 minutes)

COP

  • Russian Twist – 20 (4ct)
  • In & Outs (or V-Ups) – 20 OYO
  • Straight-Leg Sit-Ups – 20 OYO
  • Partner-Up – Iron Cross – 30 OYO

Rinse & Repeat Entire Circuit x 2

COT

BOM – Closed out by SubPrime

Moleskin

  • Happy Birthday Splinter – From Sled’s Twitter Feed: “next time, let’s just have ice cream and cake. #splinterknowspain”
  • Dogs, runners, and urban bootcampers: today’s 100 meter sprint circuit featured several “almost” collisions.  Remember to be respectful of #Thunder’s co-inhabitants. 
  • T-Claps to Dos Equis for stepping up for one of the open slots on the upcoming Fall Mud Run.
  • Welcome Fancy! (FNG Andy Delaney)

Announcements

  • Contact Sway at [email protected] if you are interested in the wait list for the Mud Run. Spots are starting to open up. The run is October 12.
  • The 2nd F golf outing at Crickentree is scheduled for October 10. Contact Alterboy at [email protected] if interested and check out the pre-blast.
  • The 3rd F bible study meets again tonight. We still have two seats left. If anyone is interested, contact TB at [email protected]. Meetings are scheduled for alternating Tuesday nights through the next few months at TB’s house, 8:00 PM.
  • Two teams for the Palmetto 200 (March 28-29) have been formed. March is a long way out but if you’re interested, we need to go ahead and get a complete head count. Sign up now and show your commitment to F3 and our long term stamp on this state. Contact Chaser at [email protected] for more information.
  • An afternoon/evening run with a pain station or two is being planned for this coming Friday, 5:00 PM at Harbison State Park. Keep your eyes open for a pre-blast with details.
  • Last but certainly not least, the Walk for Life is this coming Saturday. As a double down opportunity, this is a great one. We don’t have an F3 specific team for this race registered, but Costanza and his M. and Kim Jung and his M. are registered thru the team “Cancer Crushers” and they’d love to include you under that registration name if you so choose. There is a 10k and a 5k race as well as the walk which is perfect for the whole family.

 

0 thoughts on “#Thunder hosts 21 for a Splinter birthday extravaganza”

  1. “Dogs, runners, and urban bootcampers: today’s 100 meter sprint circuit featured several “almost” collisions. Remember to be respectful of #Thunder’s co-inhabitants”

    Sad Clown in the white shirt running laps while we sprinted almost got freight-trained by the Chaser-mobile on sprint #1.

Leave a Comment

Your email address will not be published. Required fields are marked *