The Thang

Coupon Run to parking garage – 4 min
Up stairs to 5th floor – 2 min
East stairs –

Thang 1 x2 (12 min) – cadence
⁃ Blockees 15
⁃ Mountain climbers 15
⁃ Thrusters 15
⁃ Curls 15
⁃ Shoulder press 15

I was going for a full body beatdown and to pump up the upper body before our longer runs. The blockees were good, hard to keep everyone on the same pace. PAX round 2 was better then round 1. Mountain climbers to burn the shoulders up a little. Thrusters to get help from the legs as we continued to smoke the shoulders. Curls to catch our breath, shoulder presses to see some faces. 15 reps may not seem like alot, but if you focus on each rep and getting the most out of it the PAX seem to agree it was a good number. Run it through sometime, in cadence, and see how it feels.

Thang 2
Indian run down garage and up garage – 5 min
Captain Thor’s – 5 min
Indian run down garage and up garage – 5 min

YHC was really looking forward to this thang. Running hard, Indian Running harder, Indian running up and down 5 parking garage floors is pretty hard. Throw in Captain Thor in between and I was excited to see how we stacked up. 9 Pax hung tightly together through 9 levels, the last always seemed to eat a PAX or two. Rico seem to draw an uphill sprint every time and I reminded him how fortunate and lucky he was to have that opportunity ;). Captain Thors are easier when you lead them, must be the adrenaline but still need to figure out how to breathe through 30-40 american hammers. Really impressed with the PAX on this Thang.

Thang 3 (10 min) – on my count
Coupon swings – 30
Coupon pull throughs – 30
Coupon press – 30
Curls – 30
Cusak – 100 M – 15 merkins – 100 M cusak
Coupon mosey back to parking lot (4 min)

Here I wanted to push into a slightly more uncomfortable rep range. Note to self, Cusak’s in the parking garage don’t really work as the ceiling is too low. Some PAX suggested a coupon duck walk! However, after one PAX mentioned they would jump off the 5th floor, YHC decided not to press foward with that modification. Cusak’s are hard. Another mosey back to the parking lot seem to string the PAX out a bit.

Thang 4 (6 min)
Bat wings – no drop, if drop, run 800m
-In cadence Arm circles forward to 15, reverse for 15, seal claps 15, overhead claps 15, Moroccan night clubs for the kill 20

I was strict on arm location and straightness. PAX made it to the moroccan night clubs but dropped like flies around #5 or #6. A few held strong thinking we were stopping at 15, nope to 20 and got a few more. We all ran at the end for fun.

Mary (4 min)
⁃ 3 min plank variation and flutter kicks to 22 in cadence