Wednesday’s Thunder workout consisted of a (rare) convergence between Southwake F3 and FIA. Since both groups are trying to establish a Wednesday evening AO, it was a good time to try out a convergence. This was a co-Q effort between Molar Bear (FIA) and Butt Joint (f3). Our entire goal was to get both groups (the girls and the boys) out of their comfort zone. Mission accomplished! That said, Molar Bear put together a challenging Core / Ab beat down to help broaden the guys repertoire and Butt Joint put together an arm and shoulder workout using some atypical moves for us to push us in new directions to further our fitness.
The Pax:
FIA: Molar Bear (QIC), Glenda, Patches, Bronco, Sir Edmund Hillary, Reality Show, Bean, Brady Bunch, Mary Lou, Pointe Shoes (FNG), Fabio (FNG)
F3: Butt Joint (QIC), Pikachu, Bayou, M4L, Caboose, Lip Sync, Ramsey, Lucky Charms, Chanticleer, Mad Hatter, Big Popi (FNG), Off Sides (FNG)
The warm-Up:
JJ IC, BK IC, HK IC
The Thang: Consisted of five rounds of ab nastiness with little to no rest in between. Each exercise done for 30 sec- 1 min, each round done 2 times
Round 1
In and outs (W crunches)
Skier abs
Round 2
Oblique crunch: both sides
Two up, one downs
30 squats with weight
5 burpees
Round 3
Wood choppers ( with weight)
Frankenstein crunch
Round 4
Leg lift, sit-up with weight
Russian twists
Round 5
Partner throws
Partner infinity abs ( circles)
– Transition occurred at this point from Molar Bear’s Q to Butt Joint –
Catch me if you can: with 3 burpees for one full rotation around the soccer field.
Recover on jog to track near baseball field with railing: With partner: one does 10 pull ups / one does squats/ (Rinse/Repeat).
Recover on the jog to front of the baseball field: Wheel barrows from post to large pole / then switch and other partner continues to statue.
Recover on the jog to tennis courts: Partner 1 holds b2w / Partner 2 crab walk up and down both tennis courts.
Mike Tyson’s x 10 count (IC)
COT:
Prayers for Never Nervous’ wife as she recovers from brain surgery.
Prayers for a Chris Berman’s family after his wife was killed in a car accident.
As always – unnamed prayers.
Butt Joint took us out.
Final note: It was a pleasure to co-lead this group with Molar Bear and the men were very impressed with the physical and mental strength and tenacity of our Southwake FIA group. Much respect!
