Welcome to the Thunderdome!

1. 

   Cobra says:

   July 27, 2017 at 12:24 pm

   31 men entered the Thunderdome and all left as one.

   QIC: Cobra
   PAX: Dauber, Ladybug, Mater, Springs, Box, Dos Equis, Mickey, Kitty, Ozzie, Hustle, Spaulding, Sipe, Froman, Romano, Gadget, Brute, The Colonel, Sunshine, Splinter, Ticket, Leia, Cogsworth, Baxter, Sparkles, Chicklets, Klinger, Scrooge, Mailman, Bluto, Stark, and Cobra (No FNGs)

   Welcome/Disclaimer

   Warm-Up
   Thunderstruck by AC/DC – Side straddle hops for entire song. Every time you hear “Thunder” sprawl and hit the ground then pop back up. Song time 4:52, “Thunder” is said 33 times.

   The Thang:

   Partner up with comparable size guy, partner carry or bear crawl to pull-up bars.
   Pull-ups on even towel over bar with partner assist if needed – alternate with partner 5 reps x 3 sets.
   Pull-ups on uneven towel over bar with partner assist if needed – alternate with partner 5 reps x 3 sets.
   Pull-ups on even towel over bar with partner assist if needed – alternate with partner 5 reps x 2 sets.

   Opposite partner carry or bear crawl to swings – Plank while others finished.
   Australian pull-ups on swing with partner holding legs – alternate with partner 10 reps x 2 sets.

   Opposite partner carry or bear crawl to grass – Al Gore while others finished.
   At own pace:
   Rock-up Squats/ Roll back/forward Squats x 10
   Hip-ups/ Bridge-ups x 10
   Full leg lifts with toe touch behind head x 10
   Repeato then plank while others finished.

   Partner Drills:
   Punch and Crunch
   Your partner kneels above you in the guard position with hands up while your on your six, you do 10 crunches and punches then switch positions. Repeato.

   Partner Leg Hops
   Face each other and hold each others right or left leg switching legs after each direction. Attempt to bounce with your partner 10 x left, 10 x right, 10 x forward, and 10 x backwards. Repeato.

   Wheelbarrow Hop
   One partner holds the others legs in wheelbarrow position. Partner with hands on the ground uses his arms to hop forward 10 x. Switch positions and opposite partner hops back. Repeato.

   Monkey on Your Back – 30 seconds then switch positions
   Both partners sit on their six. Partner two comes from behind partner one and hooks their legs over the top of partner one’s legs. Partner two then place’s their arms around the chest of partner one and then pushes in close to the back of partner one placing their head down between the shoulder blades and holds partner one in a gable lock. The object is for partner one, without using their hands, to break partner two’s grip and break out of the hold. This is done by wriggling and rocking side to side back and forward placing your partner off balance.

   Reverse Ball of Man
   The PAX formed a COT facing outwards and locked arms over shoulders while in a squat position. Splinter was tasked with traversing the entire outside of the circle without touching the ground. Amazing job by Splinter to dig deep at the end of the workout. Obviously the ninja came through.

   Bonus Exercise because their was still a couple seconds on the clock.

   War of the Monkey Humpers – 30 seconds
   Stand back to back with your partner and both assume the monkey humping position. Reach through your legs and grab both of your partners forearms. Both try to pull the other person through their legs. Thankfully as far as I could tell, nobody was successful.

   Count-o-Rama, Name-o-Rama, COT.

   Several prayer intentions for loved ones dealing with cancer and great prayer by Stark to close us out.

   It was an honor to lead today and thank you for inspiring me to continue to improve myself. I am continually impressed by the toughness of F3 Toledo! #ISI

   Cobra

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