Thunderdome Monday Free Weight Distribution


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)