The Thunderdome brought the smoke, but 7 emerged unphased.
**Ruck on – TBC, Mr Burns, Olive
Warmorama
50 SSH IC
15 Cotton Pickers IC
45 Overhead Claps
The Thang
1 minute per station 5 total stations GOAL- 3 rounds
Station 1
AMRAP Mericans
Audible to AMRAP Hand Release Mericans
Bear Crawl to Station 2 (30-40 feet away)
AMRAP SQUATS W/60 # sandbag
Crab walk to Station 3 (30-40 Feet away)
AMRAP BENT OVER ROW 80 # sand bag
Duck Walk to Station 4 (30-40 Ft)
AMRAP KB SWINGS (35,40,50 # option)
Lunge Walk to Station 5
Clean,Squat, Press AMRAP ( 40 # bag)
Quadraphilla back to station 1.
After every two stations with 1 station break: 10 down to 1 Burpee ladder (Ruck Off)
To break up the smoke fest we all meet at the kettlebells 20 minutes and 30 minutes in to do
8 Curls IC
8 Overhead Press IC
7 Curls IC
7 Overhead press IC
Mary
40 IC low Flutters
Some random exercise Silver Bullet learned in Denver.
Recover Recover
Moleskin
-TBC- Thank you for letting me lead at Thunderdome. This is my favorite workout, and has been the ultimate GYMR. I appreciate your leadership and drive. Thanks for pushing me daily
-Silverbullet- Your mumble chatter is strong, and I appreciate the chatter. One day I will design a workout that will shut you up. Maybe more running?
-Olive- Looking comfortable in the Ruck. You are a beast.
-Ramrod- Glad you didn’t oversleep. Thank you for getting me into F3. If it wasn’t for you, then I would not be the person I am today.
– Billy Bob- The silent beast. You are the definition of embracing the suck and crushing a workout. I think you should look into the backpack thing we have going on in April.
-FNG Tony- Strong work out there. I know this is a tough first workout to come to. I speak for all of us in saying we hope you come back.
As always, thank you all for making me a better man day in and day out. Without F3 I would be lost. #ISI