A cold, but 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 Birkdale’s parking lot.   

 

Warmorama:

SSH x 10 (ic)

Hand release Merican x 10 (ic)

Windmill x 10 (ic)

Man-maker Merican x 10 (ic)

Imperial Storm Trooper x 5

Shoulder-touch Merican x 10 (ic)

Apolo Ohno x 10 (ic)

Slow 1-10 seconds hold Merican x 10 (ic)

 

Mosey to parking deck (.25 mile)

 

Quadrafillia up ramp x 1

Mac-tar-ji x 10 (ic)

Walking alternating lunge up ramp x 1

Carolina dry-dock x 20 (ic)

Broad-jump burpee up ramp x 1

Bear crawl up ramp x 1

Air-squat x 10 (ic)

 

Wall chair with shoulder air press and seal claps

 

Mosey lap to rock pile (.25 mile)

Grab rock workout buddy

 

Shoulder super-set series x 2:

Rock shoulder press x 10 (ic)

Carolina dry-dock x 10 (ic),

Rock shoulder frontal raise x 10 (ic)

Rock shoulder shrug x 10 (ic)

 

Squat-top-shoulder press x 10 (ic)

 

Put rock back to rock pile

 

Mosey to movie theater (.25 mile)

 

Walk the plank: Merican with plank walk, approx. x 15

 

Mosey back to parking lot (.25 mile)

 

Three Minutes of Mary:

LBC x 20 (ic)

SSH x 20 (ic)

Low dolly x 10 (ic)

Low flutter x 10 (ic)

 

Beginning Temperature: 56F

Weather conditions: Light Sprinkle of Rain

Total Running: most likely 1.00 mile

Total Planking Time: less than one minute

Total time: 45.00.00

 

Moleskins:

1. It was an honor to finally lead the fine men of F3 at The Mighty Jungle.
2. No burpees—wait, no, there were about 25 broad-jump burpees.