A strong group of 12, one shy of a bakers dozen, climbed out of the fart sack to ring in 2016 with a good ol' fashioned boot camp beat down. Here's how it went down:
Warm-a-rama: (5 Min)
Light run
SSH x 25
IST x 15
Cotton Picker x 15
Mountain Climber x 15
The Thang: (35 Minutes)
Station 1: (7 minutes)
Mini Murph OYO – (10) Pull-ups, (10) Push-ups, (10) squats.
Repeat all exercises for 7 minutes.
Station 2: (7 minutes)
Mosey down to station 2. All exercises are OYO.
Box Jumps x 10
Dercans x 10
Dips x 10
Repeat for 7 minutes. The second time through alternate the Dercans with Incline 'Mercans.
Station 3: (7 Minutes)
Mosey down to station 3, where we picked up some rocks. All exercises in this station were followed by a run across the width of the parking lot and back to your rocks. Move 3 rocks to the left and do the next exercise.
8 – count Body Builders x 10 IC – Run
Chest Press x 10 IC – Run
Curls x 10 IC – Run
Skull Crushers x 10 – Run
Time up, mosey to station 4…
Station 4: (7 Minutes)
Mosey down to the Monkey Bars area. Grab a cinder block.
Go across the MB
Bent – Over – Row x 10 IC
Lawn Mower x 10 IC
Repeat for 7 minutes
Station 5: (7 minutes)
100 Burpee Challenge. Partner up. Partner A does burpees, while partner B lunge walks the width of the parking lot and Quadraphelia back to Partner A. Flap jack for a combined 100 Burpees or time expired. I think the time expired before anyone completed.
Mary: (5 Minutes)
LBC x 20 IC
Freddie Mercury x 20 IC
J-Lo x 20 IC
Recover, recover….
Moleskin:
As we found out from the movie There's Something About Mary, 7 minutes seems to be the magical number for each pain station. It was truly an honor to lead these men today. I was quite surprised that Toxic waited until Station 4 to treat us to a post New Year's Eve celebratory potpourri gift. He never disappoints.
Shameless plug – A little over 4 months ago, when I started this crazy thing called F3, I would never had imagined working out on January 1, let alone leading the workout. I am grateful for F3 what it has done for me. Thank you all for letting me lead and I look forward to many more in 2016.
Happy New Year!