• When: 2019-10-15
  • QIC: Lug Nut
  • The PAX: Beads, Costanza, Traitor, Wiggles, Welcome Week, Boris, Backdraft, Commodore, Insanity, Lug Nut, Promo, Oscar, Love Bug, Mud Dawg

Thunder Stations

YHC was not happy when waking up because he got his headlights assembly’s replaced in his car last week and now one of the lights is out. But nonetheless, against all that adversity, he was able to make it.

Condition: Crisp 57 degrees with some humidity. Great once you got warmed up!

The Thang: 14 Pax on hand at Hand


TTT 10 IC, 10 SSH IC, 10 LBAC’s IC (clockwise and counter), 10 Alternating Lunges (5 per leg), 10 SSH IC

Mosey to Emily Douglas Park and grab blocks for a couple stations

6 Stations x3 (Group split up into 4 groups of 2 and 2 groups of 3)

Station 1: Merkin w/ shoulder taps at the top (Beads recommended Merkins w/ ball taps next time. Oscar quickly stated while doing exercise to ‘Don’t engage or he wins’)

Station 2: Block curl to Overhead Press to Tricep Extension

Station 3: Jump Squats (Jump only on the 4-count)

Station 4: Butterfly sit-ups

Station 5: Single-Arm Block Rows (sets of 5 or 10 each arm then switch)

Station 6: Block Walk Overhead to end of field and back

Rotate stations when Block Walkers return to station 6.

Rinse and repeat x 3

Mosey back to Hand Middle School

10 TTT IC to finish


7 year F3 Columbia Anniversary this Saturday at AC Flora High School 0700-0800