#Thunder ladders and bricks

10 faithful posted in the #Gloom at #Thunder and immediately took note of those missing.  Some followed brother Costanza to #Legion but clearly many chose the #BluePill this morning.  Be that as it may, by the time this workout wrapped the ten of us in attendance clearly felt as though something had been accomplished.  This workout has made the rounds to #Legion, #Hammer, and now our beloved #Thunder.  It was nice to finally drop it on YHC’s home turf.

Conditions – 68 degrees

The Thang

Mosey to Park, Line Up on End of Field Nearest Amphitheater   

• SSH Burpees (every 5 SSH do 2 burpees) – 10 (4ct)
  • Sprint to Opposite end of Field
• SSH Burpees (every 5 SSH do 2 burpees) – 10 (4ct)
  • Sprint to Opposite end of Field
• Jump Lunges – 10 Each Leg
  • Sprint to Opposite end of Field
• Jump Lunges – 10 Each Leg
  • Sprint to Opposite end of Field
• Merkins – 25 OYO
  • Sprint to Opposite end of Field
• Merkins – 25 OYO

Mosey and retrieve two bricks each – COP next to Play Equipment

• Curls – 75 – (4ct)
• Triceps Extension – 15 (4ct)
• Alternating Arm Raises – 15 (4ct)

Split Pax – Half on Pull-Ups; Half on Russian Twists w/ Bricks

• Pull-Ups – 1 Minute AMRAP
• Russian Twists w/ bricks – 1 Minute AMRAP
  • Flap Jack

Depart Park out of back entrance with bricks; cross Blossom and stop on Queen

#JacobsLadder

• Run to Top of Hill; Squat into Shoulder Press w/ bricks Reps of 10 thru 16
  • Do C-LBC’s w/ bricks on completion (use normal C-LBC form while holding bricks 3 inches off the ground)

Mosey up Blossom w/ Bricks; Stop at Grass Hill

#JacobsLadder

• Run to Top of Hill; Burpees w/ bricks 2-5 (avoid the puppy dog)
  • Do Flutter Kicks on Completion holding bricks over chest and out to the side

Mosey back down Blossom and into Park – Return Bricks 

AYG Run back to Thunder Parking Lot

COP – #5MinutesofMary

• C-LBC – 20 (4ct)
• Russian Twists – 20 (4ct)
• V-Ups – 12 (OYO)
• Russian Twists – 20 (4ct)

COT

BOM – Closed out by YHC

Devo – Offered by YHC – avoiding temptation

Moleskin

• T-Claps to DropAdd on his second post with F3.  Strong work powering through this workout and nice modifications along the way.  Guys, modifying the workout to suit your needs is perfectly acceptable.  DropAdd refused to ‘just stand there.’ Nice work.  Come back!
• Where was everybody?  Are we that afraid of slick grass?

Announcements

• Palmetto 200 sign-up is active and so is the preblast.  The cost goes up at the end of this month.  There is also a F3 discount code.  Check the preblast here for details: #F3P200
• Mud Run sign-up has been extended through 10/3 but that is the ABSOLUTE drop-dead deadline.  One thing’s for sure, given how many “Mud Run” posts I had to sift through on the F3Nation site to find the preblast it’s clear just about every region is putting in their work.  Are you?  Is your AO?  Are you even going to participate in it?  Don’t think.  Just sign up.  Preblast here: Mud Run
• The #Leap rolls on with major launches 11/7 in Savannah, Augusta, and Knoxville.  Have some FNG’s in those markets?  Sign them up for emails here: #Leap
• On a local expansion front #Blitz launches at Memorial Stadium 9/29.  Cornstache is the AOQ and is looking to make this a creative, thirty minute beatdown.  The workout is 5:45-6:15 but promises to pack enough pain to fill a more typical 45 minute workout.  While ‘Stache would appreciate your support he is hoping to cultivate a new group of pax.  If you know anyone in the Rosewood area please get those guys to this workout.