• When: 01/17/2017
  • QIC: Splinter
  • The PAX: Froman, SubPrime, Traitor, Beads, Sheldon, Gypsy, Improv, Insanity, McLovin, Lederhosen, Purple Rain, Jenny


Thunder Runs in Circles, Then Sits in a Circle – Basically.

13 hit the ideal conditions this morning at Thunder and put in some high quality work. This was an old fashioned cadence-filled F3 workout that attempted to strike a chord with each man’s specific area of weakness. The Pax got through it with decreasing levels of enthusiasm (thank you for keeping the count McLovin). Though it may have sounded by the end of each COP like it was only McLovin and YHC counting cadence, each man got some great work in during this one in every area of the body. It may not read like much, but there is pain between these lines. Here’s what we did —

Conditions: 53 degrees & misty

Run to track

10 Merkins
Run 100m
5 Burpees
Run 100m
10 merkins
Run 100m
5 Burpees
Run 100m

Abs
Flutter kicks 20 IC
Sky Ups 10 IC
Iron Cross 10 IC
B-ups 10 IC
X3

Track
10 Merkins
Run 100m
5 Burpees
Run 100m
10 merkins
Run 100m
5 Burpees
Run 100m

Legs
Catcher Squats 10 IC
Fwd/Rev Lunges 10 IC Right, 10 IC Left #crowdpleaser (try it)
Hip Openers 10 OYO
X3

Track
10 Merkins
Run 100m
5 Burpees
Run 100m
10 merkins
Run 100m
5 Burpees
Run 100m

Chest
LBA fwd 20 IC
LBA bwd 20 IC
Merkins 10 IC
Dive Bomber Merkins 4, 2ct OYO
x3

Track
10 Merkins
Run 100m
5 Burpees
Run 100m
10 merkins
Run 100m
5 Burpees
Run 100m

3 Minutes of Plank Variations

COT
BOM: Splinter
DEVO: Great words, scripture, and quotes from McLovin

Announcements:
– MGC Long Run coming up w/ 15k, 5k, and Relay Options
– See Tweets from Robber, and emails about helping sponsor Mission workout mornings
– F3 Camden launch is going well, another Clown Car departing early Saturday – see Fountainhead/McLovin for details
– Post for work with Chaser on Thursday

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