It was a cold, damp night at Thunder 06-Dec-2017. Kudos to those who showed up for EC to do a three-mile run in the rain! Welcome FNG “Big Blue”!


Run to back baseball field parking lot…

Warm Up:

  • SSH – 20(IC)
  • Fozio Arm Circles 10F/10R (IC)
  • Diamond Merkins where hands come off the grand on acceleration upwards – 10 (IC)
  • Mountain Climbers – 20 (IC)
  • Cotton Pickers – 15 (IC)
  • Imperial Walkers – 15 (IC)


Partner – Parking lot work:

Line up in parking lot opposite side of your partner to conduct each exercise towards your partner. When you reach your partner, sprint remaining way to other side.

  • Bear Crawl
  • Duck Walk
  • Crab Walk
  • Bunny Hop
  • Crawl Bear
  • Reverse Crab Walk

Run around the baseball field lined up with partner – Catch me if you can run with 5 burpees and return to parking lot

Stay with Partner for the following:

  • Partner Bench Press – Reps of: 20/15/10 /5
  • Merkin-Barrels: 5 Parking spaces


(There was a request from the Pax to keep Mary a ‘free six zone’ as they did not want to lay down or sit as it was raining…)

  • B2W  – 20 (IC)
  • Diamond Merkins – 20
  • Pickle Pounders – 20 (IC)
  • Jay Lo – 20 (IC)



  • CSUP – this Saturday. For more details, check out F3 So. Wake FP Page or contact Pikachu
  • Prayers for:
    • Crab Legs
    • Biff
    • Unspoken prayers were present this night and those were lifted as well


As always men; it is a humble privilege to lead. Thank you for the opportunity.