9 Pax showed up for a Track based Thunderdome beatdown
Warmorama
Disclaimer- Modify if needed since we are using weight
30 SSH IC
15 Cotton Pickers IC
20 Mountain Climbers IC
The Thang
-First Station Rotation (Yes that rhymes) occurs when Pax finished 10 Clean Squat Press at
Station 1.
-All other rotation occurs when Pax fills into the last station after running a lap
9 Stations, 1 track
Station 1- 10 Clean Squat Press 40# sand bag.
Bunny Hop Stairs
Run down stairs
1 lap around track (.25mi)
Station 2- Alt Lunge with KB – 40/50# KB options
Station 3 – Power Burpees – 40# Sandbag option
Station 4 – Sandbag Alt Lunges 60/80# Sandbag option
Station 5 – Mason Twist w/ 35# Kb
Station 6 – Sandbag pull through Mericans – 60# Sand Bag Option
Station 7 – Goblet Squat to Overhead Press w/KB 40#
Station 8 – KB swings w/35# KB
Station 9 – Sumo Squats to one arm row – 40/50 KB option
After the first full rotation – 10 IC Mericans
After second full rotation – Some Yoga stretches to loosen back up – led by Gnarly Goat
After third rotation – Recover Recover
Mary
-Time ran out . No time for Mary- YHC fail
Moleskin-
-Thank you TBC for allowing me to lead Thunderdome. It is a great total body workout, and it is one of my favorite workouts during the week
-Unfortunately there was a lot of issues with parking at Bailey Road Park due to soccer. The new parking location for Thunderdome has been moved to Bailey Road Middle.
– Always great to see 2.0’s and 2.1’s out there.
– A lot of mumble chatter at first, but that seemed to die down fast
– Pray for Gnarly Goats daughter. She had to go to the ER for a potential broken bone.
– Great group, great time, and always a pleasure
Thank you all for making me a better man!
Aye.