Pulling into Womble Park, I was asked by a few Pax, “Where’s the equipment?” Typically, we do bring toys for the Pax to work with at Thunder but my reply tonight was “the world is your gym”. We don’t always need weights, tires and ropes and slosh pipes for a beat down and sometimes an old school approach to a beat down is best. Tonight was no exception. This was also a special night as it was both Butt Joint’s and Pikachu’s one year anniversary of F3 brotherhood.
The workout was compiled of all of the things that typically cause much complaining. It went something like this…
Run to field near amphitheater to begin the warm up
Warm Up:
- BSSH (20) IC
- Imperial Walkers / Hill Billie’s (10) / (10) IC
- Good Mornings
- Fazio Arm Circles
- The Merkin Clock (Pax performs sets of merkins for each number on a clock starting at 12 o’clock moving down to 1 o’clock for 78 merkins total)
We then recovered on the jog around the soccer field at the park and took Stinson Rd. up towards Hunt Center. At the beginning of the entrance to the park, Pax were instructed to sprint all the way to Grigsby. It is an uphill sprint roughly 15 yards. We recovered on the top of the hill and knocked out 50 LBC’s. Once all were complete, jogged back down hill and planted ourselves behind the Hunt Center at the playground for five rounds of the following:
Partner Station Work:
- Partner 1 – 5 pullups on playground
- Partner 2 – Holds B2W
- Flap Jack
- *Rinse / Repeat for 5 round
- Bonus: Mike Tysons (10)
— Recover on the run to open field with flags -–
Open Field Work:
- Bear Crawl out / recover / line up and Sprint back
- Bunny Hop out / recover / Sprint back
- Crawl Bear out / recover and line up and Run backwards
- Duck Walk out / recover / line up and sprint back
Mary:
- WWII (20) IC
- LBC (20) IC
- Flutter kicks (20) IC
- Carolina Dry Docs (20) IC
- Round the horn – each Pax calls their a 3 count. The creativity tonight was interesting.
Announcements:
- Holly Springs Police 10k and 5k this Saturday
Prayers:
- Continued prayers for Crablegs
