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 with kettle bells in hand.
Warmorama:
Jog
High knee
Karioka
SSH x 40
Windmill x 20
Imperial Storm Trooper x 20
Main Event:
KB Swing x 20
Sprint x 200m
Mosey to Pull-Up Forest
Pull Up x 5 pullaroma style
Mosey back to parking lot
Hand Release Merican x 20
Sprint x 200m
KB Swing x 20
KB Squat-to-Press x 20
Sprint x 200m
Mosey to Pull-Up Forest
Pull Up x 10
Mosey back to parking lot
Hand Release Merican x 20
Sprint x 200m
KB Swing x 20
KB Squat-to-Press x 20
Alternating KB Snatch x 20
Sprint x 200m
Mosey to Pull-Up Forest
Burpee into Pull Up x 10
Mosey back to parking lot
Hand Release Merican x 20
Sprint x 200m
Mary:
Big Baby Crunch x 40
Club Sandwich (5 burpees, 10 mericans, 5 burpees, 10 merican, 5 burpees)
Pretzel Crunch Left x 20
Pretzel Crunch Right x 20
Low Flutter x 40
Beginning Temperature: 32F
Weather conditions: Dry
Total Running: most likely 1 mile
Total Planking Time: 0 minute
Total time: 45.00.00
Moleskins:
1. Everyone worked hard. It was awesome.
2. Bunyan noted he was sore from F3 workouts – must be doing it right.
3. Gypsy was flying in sprints today.
4. Form was emphasized.
5. Honor to lead these great men in beatdown.