Wednesday at Thunder at So.Wake, we were fortunate to have our brothers from No. Raleigh (AO Crick) join us for a convergence. Strong showing from No. Raleigh and we appreciate the company!

Workout consisted of the following:

Warm Up:

  • Jog from Tennis Courts to horse shoe field
  • Side Straddle Hop (20) IC
  • Imperial Walkers (20) IC
  • Fozzy Arm Circles IC
    • 10 Forward
    • 10 Count Hold Arms Out
    • 10 Reverse
  • Plank Jacks (20) IC
  • Plank Hold (10 Count)
  • Mountain Climbers (20) IC

Grab a rock for some Indian Walk while curling the rock and head over to the metal railings and partner up for:

Pull up / Squat station:

  • Partner 1 – inverted pull-ups 10 IC
  • Partner 2 – squats with rock
  • Switch

Indian Walk over to the baseball fields while holding John Cusak with rock.

At baseball fields:

  • 1:3 Jack Webs up to 10:30

Make the loooong Indian Walk back for rock return while curling rocks.


Circle up around ropes for stations:

  • 12 O’clock group goes to water filled pipe which is the timer
    • Pick up pipe at first rock and run to second rock
    • Place pipe completely down on ground at the second rock
    • Pick up pipe again while at second rock and run back to first rock
  • 6 O’clock group goes to ropes in middle and does rope exercises while timer group carrying pipe does their out and back run.
  • Other groups will do the following exercises:
    • Burpees
    • Lunges
    • LBC’s
    • Squats
    • rotate


  • Round Robin Plank exercises


  • Announcements: Beer Mile¬†registration is still open for the HSRC Beer Mile at CBC (Holly Springs, NC) on June 18, 11 am.
  • Prayers for Ram’s family for safe travels as they head to Texas in the coming days.