8 Gloom Warriors met at Grand Oak Elementary to get their sweat on and kick Monday in the face.
2 met #thestandard
2 Others ran in for their daily downpainment
It all went down like this:
Warmorama
Mosey around the parking lot with a series of Butt Kickers, High knees, and karaoke
Circle up
**Disclaimer**
30 IC SSH
15 IC Cotton Pickers
15 IC IST
15 IC Mountain Climbers
The Thang
Mosey to the BIG balls at the front entrance
Leap frog each ball and perform a burpee in between.
Bear Crawl beack to the start.
Plank it out until everyone returns
Over to the planter boxes
Ascending/Descending ladder/
Round 1
20, 15, 10, 5 – Box Jumps
5 ,10,15, 20 – Declin Mericans
Round 2
20, 15, 10, 5 – Squats
5, 10, 15, 20 – Incline Mericans
Mosey, grab a cinderblock, and line up parrallel to the basketball goals
Cindy Suicides
Each goal represents a stations
Bear Crawl to Goal 1
- 1 Burpee
- Run back
- 10 Curls
Crab walk to Goal 2
- 2 Burpees
- Run back
- 10 Curls, 10 OH press
Quadraphilla to Goal 3
- 3 Burpees
- Run back
- 10, Curls, 10 OH Press, 10 Skull Crushers
Lunge Walk to Goal 4
- 4 Burpees
- Run Back
- 10 Curls, 10 OH Press, 10 Skull Crushers, 10 Rows
Reverse the order and eliminate curls after Goal 4 and so forth
Mosey to the Big Balls
Leep Frog Burpees then Mosey back to cars
Mary
20 IC Low Flutters Jedi
15 IC Big Baby Crushes- Sweet C
15 IC Box Cutters – Ultraman
15 IC Pickle Pounders – El Chapo
10 Slow Mericans – Toxic
Moleskin
- Thank you El Chapo for allowing me to lead
- On the slow Mericans it was apparent who had soccer arms and who did not. Toxic and Travolta are strong, while mine turned into hand release
- Not a lot of Mumble chatter, but a group that decided to just do work. I am impressed with all.
- Sweet C and Scrappy get the Chippendale award
- Scrappy is still very fast and sets the pace. Way to push everyone.
- I am glad to be back into the boot camp seen. Bootcamps are the heart and soul of F3, and I am blessed to have been able to workout with each of you.
- VOTE FOR SCRAPPY
- If you haven't Q'd the Vanquisher, then it is time to step up. It is a great AO with a lot of options. Make it happen.