PAX Included: Chumlee
A strong, and seemingly eager, PAX of 9 F3ers gathered in the gloom, for a Boot Camp beatdown at the state-of-the-art big green gym grounds of St. Mark’s Church.
Warmorama:
Mosey x 200m
High knee
Karioke
Goose stepper
Side straddle hop
Windmill
Imperial storm trooper
Merican
Mosey to front of church
Bear crawl
Crab walk
Mosey to Grand Oak Elementary School
Blackbeard Walk the Plank – Merican on each white strip of crosswalk, plank between (approximately 20)
Mosey to back of school
Wall hop x 20
Dips x 20
Incline Merican x 20
Mosey back to St. Mark’s Church
Hill on the way: Quadrafilia Carolina dry doc x 10 at top
Quadrilunge
Mosey back to St. Mark’s church
Medicine ball extravaganza – Tricep diamond pushup x 3, staggered pushup right, staggered push up left, plank while waiting (gotta show to know)
Sprint x 120 m
LBC x 20
Pretzel crunch left x 20
Pretzel crunch right x 20
Low Flutter Kick x 20
Pull Ups x 10
Mosey to block pile
Block Merican x 5
Block squat x 5
Block shoulder press x 5
Blockee x 5 (burpee with block)
Block Merican x 10
Block squat x 10
Block shoulder press x 10
Blockee x 10
Block Merican x 5
Block squat x 5
Block shoulder press x 5
Blockee x 5
Beginning Temperature: 78F
Weather conditions: Dry, but soggy in some areas
Total Running: 2000 meters
Total Planking Time: 2 minute
Total time: 45.00.00
Moleskins:
1. Thanks to Blackbeard for letting YHC take this one.
2. Ultraman looks like he’s back to 100%.
3. Everyone appeared to enjoy the jogging and Blackbeard plank walks.
4. Help Desk posts number 5 in first week!
5. Great effort by all. An honor to lead this morning.