A strong, and seemingly eager, PAX of 3 F3ers gathered in the gloom, for a Boot Camp beatdown at the state-of-the-art big green gym of Grace Covenant Church.
Warmorama:
SSH x 40
Windmill x 20
Mosey lap around softball field
Main Event:
KB Swing x 20
KB Squat-to-Press x 20
Moey to Pull-Up Bars
Slow In-Cadence Pull-Up x 10
Mosey to bottom of parking lot
Merican x 20
Mosey back to start
KB Swing x 20
KB Squat-to-Press x 20
Moey to Pull-Up Bars
Slow In-Cadence Pull-Up x 10
Mosey to bottom of parking lot
Merican x 20
Mosey back to start
KB Swing x 20
KB Squat-to-Press x 20
Moey to Pull-Up Bars
Slow In-Cadence Pull-Up x 10
Mosey to bottom of parking lot
Merican x 20
Mosey back to start
Mary:
Pretzel Crunch Left x 20
Pretzel Crunch Right x 20
Straight-Leg Baby Crunch x 40
Bam-Bam x 1-7
Burpee x 10
Freddie Mercury x 40
Low Flutter x 40
Elbow Plank x 1 minute
Beginning Temperature: 74F
Weather conditions: Lots of Rain
Total Running: most likely .75 mile
Total Planking Time: 1 minute
Total time: 45.00.00
Moleskins:1. Everyone worked hard. It was awesome.
2. Workout was modified from former workout designed by Winnebago probably 2.5 years back.
3. Gypsy gave some good pointers on yard drainage and wire installation.
4. Form was emphasized.
5. At times looked like a Miami Dolphins flooded field game, but we loved it. Can’t wait to do it again.