A lot of the WOW’s this year will be workouts that YHC has to experience from the BB. The WOW is this past Tuesday’s Thunder workout by Splinter, that I had the pleasure of taking part in. YHC is an unabashed fan of Splinters workouts, and he is definitely one of the best we have in F3 (and no I don’t mean F3 Columbia, I mean F3 Nation). All know what you’re getting into with a Splinter workout. They are hard, they are intense and you will be sore. What can get lost in the intensity is how well the workouts are crafted. This past Tuesday’s was no exception. See the full BB at http://f3nation.com/2017/05/23/4-quarters-at-thunder/.
The Thang: 20 SSH in cadence, then a 1 mi Sprint (Sprint straights, jog curves) = 8x100m of sprints
- 4 Types of 4 Exercises for 4 Rounds, oh yeah…
- Burpees x16
- Squats x20
- Merkins x24
- Sit-ups x28
- BURPEES
- Reg 4
- Double merkin 4
- Double squat 4
- Hand release 4
- SQUATS
- Wide 5
- Catcher 5
- Reg 5
- Squat Jump 5
- MERKINS
- Wide 6
- Reg 6
- Close 6
- Hand Release 6
- SIT-UPS
- Reg 7
- Heel Touch Crunch 7
- Straight Leg 7
- Butterfly 7
All X4
4 minute AFAP Partner Run (most completed another 1/2mi or more
What I like about it: First off, the sprints were a great way to get the pax HR going. Sometimes when a workout can start off slow it never really gets going (that being said, some of my favorite Q’s tend to start slow). This got going in a hurry and quieted the pax. Everyone new from the beginning that this workout was going to be tough (in fact, we knew before we got there).
Second, and this was my favorite thing about the workout, none of the calls in the Burpee, Squat, Merkin, Sit-ups section where all that hard. Who can’t do 4 hand release Burpees or 6 hand release merkins? The workout was broken up into little bits sized chunks that weren’t hard individually, but when you put them together it was brutal.
A good aspect of this was that some pax took a set off here and there. Going intensely and taking a break is always better then doing every thing with bad form. That’s something we all know and should encourage out of the newer Pax. Are people going to encourage you to not stop? Yes. But that’s cause they want you to give it your all. If your all is busting it with good form for 3 of the 4 exercises then do that, and try to improve next time.
Lastly, and this was nothing unique to Tuesday’s Thunder, the weather this past week increased the difficulty of a lot of workouts. It was a nice hint of what’s to come over the summer. Get used to it. It makes us stronger in the long run.
Aye!
-Stache