6 Giants hit Thunderdome at GCC with vigor and perseverance and came out. 3 for Std Ruck & YHC for Std Run around GCC campus. 22 temp with 51% humidity is heading in the right direction. This Friday gloom over 50 temp. This is the distribution of Pain schedule.
Mosey through part of GCC lot with side straddles, caraoka, & regular runnin.
Warmorama-
SSH x 20 IC, Windmill x 10 IC, Squat x 10 IC, Toy Soldier x 15 IC, American Pushup x 10 IC
The Thang-
6 Stations for 6 Studs at the bottom of piece of Devil's Ascent
All exercises will be done to muscle burn or failure as pax chooses. No specific count.
Stations:
1- Straight bar – 45 lbs – Curls
2 – Sand bag – 50 lbs – Front Squat
3 – Case of Food Lion Water – 28 bottles (bonus 4 week) ~ 30 lbs – Bent Over Rows
4 – Ruck with 30 lb plate – Shoulder Presses
5 – Kettle Bell Swings – pax choice of weight
6 – KB – Lawnmower Pulls – pax choice of weight
Round #1 – Station + run up hill, then down
#2 – Station + run up hill, 2 Burpees, run down
#3 – Station + bear crawl hill, 4 Burpees, run down
#4 – Station + bear crawl hill, 6 Burpees, run down
#5 – Station + bear crawn hill, 8 Burpees, crawl bear down
#6 – Station + bear crawl hill, 10 Burpees, crawl bear down
Mosey to small playground side of GCC
Picnic tables – Dips x 15 IC, cross playground, 10 pullups oyo bars or rings, cross back, Decline Mericans x 10 IC
Repeato diff counts – Dips x 10 IC, cross, 10 pullups oyo, cross, Mericans x 10 IC
Mosey back to Devil's Ascent
Each pax at station. All pax front or goblet squat to burn or failure. Run Hill, 2 Burpees, Run Down
Each pax at station. All pax alternating lunges to burn or failure. Run Hill, 10 Mericans, Run Down
MARY-
LBC X 20 IC, Box Cutter x 10 IC, Rosalita x 15 IC, Low Flutter x 20 IC, Mason Twist x 20 IC
Rumple Moleskin –
1 – Thanks to Blackberry for allowing me to Q Thunderdome at GCC. Always Strong group pushing each other, but solid Mumblechatter.
2 – Today was regular movement of weight for 5/6 pax. TBC took it to mean Low weight, High reps. Think about 78 curls with 45 lb bar. Outrageous ! Had to limit highest count to 40. Crazy – HA.
3 – If pax looking to build Strength, miss pieces of the gym like YHC, or just looking for solid muscle confusion, get your butt out FS on Monday for Thunderdome.
LOVE IT !
Mayhem (in the AM)