Columbia – Thunder

Tuesday Rhunderfest

AO: thunder Q: DriveBy PAX: Adrian, Spot, Phlegm, Insanity, Oscar, Dog-Faced Gremlin, Bucket Truck, DriveBy, None, None FNGs: 1 None COUNT: 8 WARMUP: Stretchin! And more stretchin! THE THANG: Running around Shandon and doing a lot of different exercises ANNOUNCEMENTS: Amble Runvergence on Friday COT: Prayers for Sam Fleischer, son of Gump

Leap day leg day

AO: thunder Q: Snowflake PAX: Spot, Insanity, Oscar, Fallout, Quaker, Phlegm, Snowflake, Bucket Truck FNGs: None COUNT: 8 WARMUP: 29 side straddle hops/imperial walkers, lap around Hand. THE THANG: sundry leg strainers including stealth bunny ANNOUNCEMENTS: dawnstrike AOQ handoff THIS Saturday!!!!! COT: bucket truck’s daughter flying to Ecuador :flag-ec: to spend 10 days working in …

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Happy Birthday Strudel

AO: thunder Q: Fallout PAX: Aaron Horwood, Biggie Smalls, Bucket Truck, Fallout, Insanity, Huffy (CBHM Masters Champ), Oscar, Phlegm, Spot, Costanza FNGs: None COUNT: 10 WARMUP: SSH, 40 Imperial Walkers, 40 LBAC, 40 Lunges, 40 Merkins, 40 Burpees, 40 THE THANG: Lap around track 40 inclines, 40 declines Lap around the track 40 stepups, 40 …

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Fun on the Run

AO: thunder Q: DriveBy PAX: Aaron Horwood, Bucket Truck, DriveBy, Oscar, Phlegm, Pinkman, Snowflake, Spot, Strudel, Fallout FNGs: None COUNT: 10 WARMUP: we stretched THE THANG: we ran and worked out ANNOUNCEMENTS: AOQ handoff at Dawnstrike on March 2; Sandlit trifecta at State House Feb 17 COT: Prayers for Nickelback’s wife and Pinkman’s mom

I miss DFG and Dodgeball

AO: thunder Q: Fallout PAX: Adrian, CESS, Lobstah, Insanity, Phlegm, Tom Bodett (F3 Naperville), Oscar, robber, Fallout, Spot, Bucket Truck, Grand Canyon FNGs: None COUNT: 13 WARMUP: SSH, IC, 30 LBAC, IC, 20 (forward/reverse) Worlds Greatest Stretch Imperial Walkers, IC, 15 Squats, IC, 15 Merkins, IC, 10 Thru the Tunnel, IC, 10 THE THANG: Mosey …

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4 Corner Ladder

AO: thunder Q: Insanity PAX: Adrian, Bucket Truck, CESS, Dog-Faced Gremlin, Fallout, Insanity, Oscar, Phlegm, Quaker, Ronda, Spot, Grand Canyon, Jabberwocky FNGs: None COUNT: 13 WARMUP: Hand field. Line up along sideline. SSH x 20 IC, IW x20 IC, Run to other side. LBAC x 20 IC, Mercans x10 IC. Run back. Squats x10 IC, …

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Burpee Fun Fun Time

AO: thunder Q: Fallout PAX: Adrian, Bucket Truck, DriveBy, Fallout, Insanity, Huffy (CBHM Masters Champ), Oscar, Snowflake, Bezos, Phlegm, Spot, Strudel, Costanza, Dog-Faced Gremlin, Grand Canyon FNGs: None COUNT: 15 WARMUP: SSH, IC, 30 / 10 burpees Thru the Tunnel, IC, 10 / 9 burpees Imperial Walkers, IC, 20 / 8 burpees LBAC, IC, 20 …

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Back to the Grind

AO: thunder Q: Bucket Truck PAX: Strudel, Dog-Faced Gremlin, Billy Bob, Bucket Truck, CESS, Adrian, Costanza, Fallout, Huffy (CBHM Masters Champ), Oscar, Spot, SweetTart FNGs: None COUNT: 12 WARMUP: Michael Phelps, Shoulder Stretches, Hamstring Stretches, 5 Burpees THE THANG: Mosey to Hill on Blossom Street. Work your way through 15 exercises by running to top …

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12 Days of Christmas

AO: thunder Q: Phlegm PAX: Strudel, Bucket Truck, Costanza, Oscar, Spot, Insanity, Dog-Faced Gremlin, Huffy (CBHM Masters Champ), Fallout FNGs: None COUNT: 10 WARMUP: SSH x 20, Squats x 20, Through the Tunnel x 10 THE THANG: As I don’t normally wander around Columbia muttering the 12 Days of Christmas like my F3 Brethren, Thank …

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SweetTart takes Thunder to the hills

AO: thunder Q: SweetTart PAX: Huffy (CBHM Masters Champ), Insanity, Bucket Truck, Strudel, Fallout, SmokeScreen, Spot, Costanza, Dog-Faced Gremlin, Oscar, Phlegm, Aaron Horwood, SweetTart, Martha FNGs: 1 Martha COUNT: 14 disclaimer side straddle Hops Imperial walkers Through the tunnel Mosey to corner Merkins Squats Lbcs hipthrusts all in cadence Mosey to ampitheater reps of 4 …

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Leg day at Thunder

AO: thunder Q: Snowflake PAX: Quaker, Bucket Truck, Huffy, Fallout, Insanity, Snowflake, SweetTart, SmokeScreen, Spot, Dog-Faced Gremlin, CESS, Oscar, Bezos, DriveBy FNGs: None COUNT: 14 WARMUP: the all-new Pinocchio THE THANG: crisscrossing the field by lunging, bear crawling, broad jumping and the like. Good leg stuff. ANNOUNCEMENTS: Cold Brew Half and Christmas party this weekend. …

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Thunder Track Team

AO: thunder Q: Fallout PAX: Lobstah, Snowflake, Oscar, Kielbasa, Spot, Insanity, Bucket Truck, Phlegm, Fallout, Jabberwocky FNGs: None COUNT: 10 WARMUP: SH, IC, 30 25 merkins Thru the tunnel 25 squats Imperial walkers Take a Lap THE THANG: 2 rounds: Sprint straights, walk curve Weights/bricks (3 groups) Step ups (x25) Split squats (x25) Overhead press …

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Part 1 of 2

AO: thunder Q: Spot PAX: Betamax, Froman, DriveBy, Phlegm, Bezos, Bucket Truck, Costanza, Dog-Faced Gremlin, Huffy, Insanity, Kielbasa, Oscar, SmokeScreen, Spot FNGs: None COUNT: 14 WARMUP: World’s Greatest Stretch One lap around the field Four count SSH x 10 Four count squats x five Four count SSH X 10 Mosey to amphitheater THE THANG: 25 …

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Ballin at Thunder

AO: thunder Q: Fallout PAX: Snowflake, Oscar, Betamax, Biggie Smalls, Spot, Bucket Truck, Phlegm, CESS, Fallout, Big Worm, Kielbasa FNGs: None COUNT: 11 WARMUP: Biggie and Beta went walking/rucking, we got warm! SSH, IC, 40 LBAC, 35 Hand release merkins, 30 Imp walk, IC, 25 Bottom squats, 20 Thru the tunnel, 15 Worlds greatest stretch, …

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Round and Round We Go

AO: thunder Q: Huffy PAX: Oscar, Phlegm, Costanza, Spot, Adrian, Kielbasa, Bucket Truck, Ronda, Insanity, Garnish, Dog-Faced Gremlin, 13 FNGs: 1 13 COUNT: 13 WARMUP: 25 SSH In Cadence THE THANG: Suicide Loop 5 – Burpees 10 – Squats 15 – Imperial Walkers 20 – Merkins 25 – Freddie Mercury 30 – Lunges or Bonnie …

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Thanksgiving Thunder and Rogue Gobbler 5k!!

AO: thunder Q: Fallout PAX: Quaker, Easy Street, Recount, SweetTart, Fallout, Oscar, Quartermaster, Prodigal, Huffy, Shocker, Swingline, PaperJam, Snowflake, Spot, BabyRuth(AOQ TheWall), Hawg, Darlene, BunkBed, Lobstah, Selfie, Bemis, Silent Bob, Tinactin (F3 Naperville, IL), clickbait, LA Gear, heehaw, Dog-Faced Gremlin, TapeWorm, Friar Tuck, Seahorse FNGs: None COUNT: 30 WARMUP: Couple ran a pre-Rogue Gobbler 5k, …

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Open for requests…

AO: thunder Q: SweetTart PAX: Froman, Spot, Oscar, Phlegm, Bucket Truck, Billy Bob, Costanza, Fallout, Huffy, Snowflake, Insanity, Pinkman, Kielbasa FNGs: None COUNT: 14 WARMUP: Side straddle hop, imperial walkers, through the tunnel, little baby arm circles THE THANG: lap of the field stop at courtyard reps are 11 run across field 16 run 23 …

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Honor to Cheech

AO: thunder Q: Snowflake PAX: Phlegm, Bucket Truck, Huffy, Adrian, Betamax, Fallout, Lobstah, Oscar, Snowflake, Spot, Costanza, Jabberwocky FNGs: None COUNT: 12 WARMUP: SS Hop, imperial squat toe touch walker, etc. THE THANG: laps with exercises, trip to E. Douglas, then everything in reverse from the midpoint, palindrome-like. Made it back to the SS hops. …

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200 too many Lt. Mikes

AO: Thunder FNGs: None COUNT: 13 STRIDELITE: www.strava.com/activities/10175624260 WARMUP: Mosey one lap around the parking lot High Knees from one parking island to the next Butt Kickers from one parking island to the next The Motivator X5 IC TTT X10 IC (had to scatter we almost got run over!!!) WM X10 IC World’s Greatest Stretch …

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Thunder Can’t Shoot

AO: thunder Q: Fallout PAX: Spot, Escrow, Phlegm, Ronda, Bucket Truck, Fallout, Traitor, Strudel, Insanity, Oscar, Snowflake, Jabberwocky FNGs: None COUNT: 12 WARMUP: SSH, IC, 30 20 merkins Imperial Walkers, IC, 20 20 squats Thru the Tunnel, IC, 10 10 burpees star jumps Oil Derricks, IC, 10 20 merkins LBAC (forward, reverse, overhead), IC, 15 …

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The one where SweetTart hands over the flag.

AO: thunder Q: SweetTart , Bucket Truck PAX: Churchkey, Adrian, Phlegm, Felix, Billy Bob, Spot, Oscar, QuickBooks, McNugget, Insanity, McLovin, Stache, Pinkman, Huffy, Strudel, Fallout, Mud Dawg, Bindi, Snowflake, Ratatouille, SweetTart, Bucket Truck FNGs: None COUNT: 22 WARMUP: Gather in the dark, disclaimer and welcome to Thunder. SSH Imperial Walkers Through the tunnel LBAC (no …

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Mogadishu Mile

AO: thunder Q: Fallout (1st F) PAX: Bucket Truck, Huffy, Fallout (1st F), SweetTart, Adrian, Snowflake, McNugget, Oscar, Pinkman, Insanity, Spot, Bezos, Royale FNGs: None COUNT: 13 WARMUP: SSH, 30 Burpees, 10 Imp walkers, 20 Burpees, 10 Worlds greatest stretch, 5 each side The Thang: Mogadishu Mile: 4 rds, stay in contact with your weight …

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The end finally, aka we’re not professionals we’re morons.

AO: thunder Q: SweetTart PAX: Churchkey, Spot, BunkBed, Fallout (1st F), Oscar, Insanity, Bucket Truck, Stache, Betamax, Biggie Smalls, Jabberwocky FNGs: None COUNT: 12 WARMUP: Yeah that might be a good idea. THE THANG: Iron Pax Challenge week 4 We aren’t professionals. Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer …

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Royal Flush

AO: thunder Q: Insanity PAX: Betamax, Bucket Truck, Churchkey, Costanza, Huffy, Insanity, Oscar, Phlegm, Pinkman, Spot, Traitor, SweetTart FNGs: None COUNT: 12 WARMUP: Lap & a half around parking lot.  Circle up on basketball court. SSH x 20 IC IW x 20 IC Flutters x 20 IC Mercans x 10 IC Squats x 10 IC …

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IPC Week 3!

AO: thunder Q: Fallout (1st F) , BunkBed, SweetTart PAX: Insanity, Oscar, Phlegm, Spot, Stache, Fallout (1st F) FNGs: None COUNT: 8 WARMUP: Sweet Tart, Bunk Bed and Fallout unload blocks, start early THE THANG: IPC Wk 3 Insanity leaves for “reasons” Pax kick ass getting thru it! ANNOUNCEMENTS: Hero Hustle 5k this Saturday Columbia …

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IPC Week 2 at Thunder!

AO: thunder Q: Fallout (1st F) PAX: Betamax, Biggie Smalls, Escrow, Oscar, Lobstah, Fallout (1st F), Garnish, SweetTart, Bucket Truck, Phlegm, Insanity FNGs: None COUNT: 11 Format: 45min AMRAP 400-meter track with 100-meter increments clearly visible The Thang The workout begins when the timer starts 400-meter lap 5 BDE burpees 400-meter lap 5 BDE merkins …

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Stoll to the park

AO: thunder Q: Ronda PAX: Oscar, SweetTart, Spot, Escrow, Bucket Truck, Insanity, Dog-Faced Gremlin FNGs: None COUNT: 8 WARMUP: SSH, slow-fast squat, through the tunnel THE THANG: A mile run to a park. Across 7 different intersections we progressively added exercises. The first intersection was just 2 reps on one exercise. The next intersection was …

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10 Years of Thunder

AO: thunder Q: SweetTart , SubPrime PAX: Side Salad, Friar Tuck, Adrian, Silver Bullet, Ash, Quaker, Bucket Truck, Escrow, Chewy, Lobstah, Spot, QuickBooks, Winston, Costanza, Traitor, Cauliflower, Oscar, clickbait, Teddy, Bemis, SubPrime, McNugget, Phlegm, Pinkman, Easy Street, Stache, Flipper, Betamax, BunkBed, Swingline, Silent Bob, SweetTart, McLovin, Selfie, Mud Dawg ( 2nd F), Tube Socks, robber, …

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Brick Busting Beats

AO: Thunder FNGs: None COUNT: 9 WARMUP: www.strava.com/activities/9710602471 Stridelite of BunkBed, Quaker, SweetTart and we had a near death experience with the Owl on Heyward!!! Luckily SweetTart spotted it. I also lied, we went much faster on the run than anticipated. mosey to end of parking lot various leg stretches THE THANG: www.strava.com/activities/9710915992/overview Mosey to …

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Thunder 8/10/24

AO: thunder Q: Adrian PAX: Adrian, Spot, Oscar, Bucket Truck, Phlegm, Betamax, SweetTart, Insanity; Dog Faced-Gremlin FNGs: None COUNT: 9 Warmup: Lap Around Track The Thang: Circle Up on Field SSH x 20 IC Imperial Walkers x 15 IC Merkins x 10 IC Squats x 10 IC Mountain Climbers x 15 IC 5 burpees OYO …

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The Oscar & DB TagTeam Q

AO: thunder Q: DriveBy , Oscar PAX: Bucket Truck, DriveBy, Insanity, Oscar, Phlegm, Ronda, Spot, SweetTart, Adrian, Dog-Faced Gremlin, Jabberwocky, None FNGs: 1 None COUNT: 11 WARMUP: Oscar’s Welcoming the pax to wet grass THE THANG: DriveBy’s field day and off-campus shenanigans MARY: so good we went over by 1.5 minutes ANNOUNCEMENTS: Meal train for …

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