20 of LKN finest braved the Full Moon annual Bootcamp Q with a little bit of running and some actual non running exercises.
Mosey to the back of the Teeter:
SSH X 16
IST X 14
Squats X 15
Merkins X 10
Mosey to the rock pile long way
Curls X 10
Presses X 10
Skull Crushers x 10 move 2 to the right Repeato
Mosey back the Rock pile to say good bye to our little friends
Mosey to the bottom of the hill and partner up for the Paininsula 300
Lap 1 PAX 1 Quadriphilia up half Horseshoe Hill for 50 Squats, PAX 2 50 LBCs reverse role for completion of lap 1
Lap 2 PAX 1 Quadriphilia up 40 Plank Jacks, PAX 2 40 Low Flutters reverse role for completion of Lap 2
Lap 3 PAX 1 Quadriphilia up 30 Mt Climbers PAX 2 30 Scissors or High Flutters or Rosalitas 🙂 reverse role Complete lap 3
Lap 4 PAX 1 Quadriphilia up 20 JLo's PAX 2 20 Freddie Mercury reverse role complete Lap 4
Lap 5 PAX 1 Quadriphilia up 10 merkins Pax 2 10 WWII sit ups reverse role for the completion of the Paininsula 300
Quadriphilia up the hill to begin the Long Mosey back to Mary
Mary was led by the Paxs Rosalita, Low flutter, LBC, Crunchy Frog, plank
Gnarly Goat finished the Mary with stretches for sake of the Paxs Health, thank you Goat
Naked Moleskin
1) Thank you Outlaw for the opportunity to lead Paininsula and thank you to the PAXs for putting up with my Cadence and timing. The mumblechatter was on par
2) Great to see OshKosh and Plumb Bob working out today. We need yall to register on the F3 site so you don't have to be FNG 1 and FNG 2
3) Note to Q when working with Rocks make sure you check the rocks to your right and to your left before moving.
4) Gnarly Goat was in cadence and pushed the pax through out but great step up with the stretch moves to finish the mary. Thank you !!
5) Outlaw no disrespect is ever intended but we had to do the 5 burpees, in your honor.
Again, thank you for the opportunity to lead 20 of the finest Pax in Lake Norman and as always I am humbled by the strength and commitment of my fellow brothers in F3.
Full Moon