#Thunder, 'Stay Thirsty My Friends and Grab your Tank Top'

19 pax gathered at #Thunder knowing full well that Dos Equis’ maiden Q was on the horizon.  Everyone with the possible exception of Tipper, making his second post, knew what was in store.  Adding to the ambiance was the first installment of #TankTopThursday and despite the short notice at least half of our pax participated.  This upper-body beatdown included a healthy dose of our #DailyPullUpChallenge and a first – the team sit-up featuring all 19 participants.

Conditions: 66 with 90% relative humidity

The Thang:

Warm up Lap X 2

COT

SSH- 30 (4ct)

Spiderman Merkin- 15 (4ct)  (picture Camilo Villegas lining up a putt)

Flutters- 30ct (4ct)

Rinse and Repeat

Line up on Duncan St side of field and Lunge to opposite side (easily over 100 yards) 

Mosey to Emily Douglas #DailyPullUpChallenge

Pullups x 5

Hanging Knees to Chest x 10

Pullups x 5

Hanging Straight Leg Raises x 10

Pullups x 5

Hanging Knees to Chest x 10

Pullups x 5

Hanging Straight Leg Raises x 10

Mosey to bottom of King St (King/Blossom) 

Jacobs Ladder– Bupees at top – 1-6 

Mosey back to field at Hand

ThunderSquares 

Dips x 15 (4ct)

Decline Merkin x 15 OYO

Dips x 10 (4ct)

Russian Twist x 20 (4ct)

Dips x 15 (4ct)

Knees to chest on wall ledge x 10 (4ct)

Mosey to Field

Circle Up for “team sit-ups” x 12 (all 19 pax form a circle and lock arms for this exercise)

COT

COM – Closed out by Dos Equis

Moleskin:

• Excellent first Q by Dos Equis.  This man clearly knows what he is doing and something tells me it will only get more difficult from here.
• #Merlot – We are looking for any leads or tips leading to the capture of the individual that spilled merlot in the #Thunder parking lot PRIOR to our arrival.
• Lookin’ good: One pax hit the nail on the head before the workout when acknowledging the likely reaction of one of #Thunder’s urban-bootcampers when stepping out of her car and finding a bunch of dudes in tank tops and a fresh pile of #merlot in the parking lot.
• It’s all about the U: the amount of steam/smoke rising from the “team sit-up” exercise can only be compared to images of the Miami Hurricanes taking the field in the Orange Bowl in the 80’s. 

Announcements:

• The Pre-Holiday Fuel Challenge began October 14. Here is the pre-blast. A lot of F3Columbia is in on this challenge. Won’t you join us, too?
• The F3Columbia Pull-Up Challenge also launched October 14 with the goal of increasing everyone’s upper body strength. This is a must for the Spring Mud Run. Please check out the pre-blast here: http://f3nation.com/2013/10/14/preblast-f3columbia-daily-pull-up-challenge/
• Plan to attend (and bring an EH’d friend to) the Birthday convergence on October 26th at Finlay Park. It’ll be huge. T-shirts are expected in the coming weeks for those who’ve ordered them so plan to gear up for the big one year anniversary event.  There is also an #UltimateDoubleDown opportunity on the 26th.  If you are training for the Governor’s Cup Half-Marathon you know the 26th is the day you are supposed to run 13.1 miles.  So, if you simply cannot allow yourself to miss either workout we invite you to do both.  We will depart ~5:00 AM to give us time to complete the 13.1 before invading Finlay Park for the Convergence workout. #CSAUP
• We’re working on at THIRD Palmetto 200 relay team. We’re up around 28 participants so far with more coming from Greenville, Charlotte and elsewhere. This will not be an event you want to miss. Check the pre-blast for details and contact Chaser or YHC if you’re ready to commit.
• Northeast Big Bang Saturday November 2 at North Springs Park off Clemson Rd. 7-8:00 and a strong downtown contingent is needed to help get these guys off on the right foot.
• Governor’s Cup training continues this week with a scheduled 12 mile run Saturday.  Here are some of the options for getting this run in: http://f3nation.com/2013/10/16/governors-cup-half-marathon-training-12-mile-pre-blast-1018-1019/