First bootcamp workout post of the New Year, let’s see if anyone is holding to a resolution to get out and exercise. The pre-blast went out noting the desire to have enough PAX for some partner exercises as the weinke was full of what can be done in pairs. You can see the numbers that posted…so YHC modified the weinke. Standard disclaimer was presented and we got the gloom stirred up a bit.
Warm Up (IC to various counts)
SSH’s, Hillbillies, Humpies, Windmills, LBAC medley with 10 second hold-em, 5 Burpees (OYO)
The Thang
Mosey to micro brewery on Harper
Incline & Decline Merkins from fence posts
Mosey to Stargate AO
Bear crawl up winding sidewalk
Come back to wall at sculpture and perform 10 step ups (each leg), 10 Dips, 10 Squats
Repeato 3X’s
Mosey to walled parking lot along Mulberry St.
Itsy bitsy spider – 10 IC
Wall Sit for Bus Drivers, Mohammad Ali, Joe Fraizer, Wonder Bra (each at 10 IC)
Mosey to base of hill across from ambulance station
Perform 10 LBC’s and 10 RBC’s OYO, Bernie up the hill, perform 10 LBC’s and 10 RBC’s OYO and jog back down the hill. Repeato 3x’s
Mosey to LPD front steps
Calf raises (20 IC)
Mosey to AO
4 MOM
- Wheezy Jefferson, Low Flutter, Dollies, Rosalita, Freddy Mercuries, American Hammers
No need for the Count-o-rama or Name-o-rama so we did COT. I shared about how Jesus was Aware of his surroundings (the woman that touched the hem of his garment in the crowd and He felt it) and was attending to the needs of others. This is my word for the year and asked the PAX to help hold me accountable to the words I say and the ability to be more aware of ways we can help others by just being Aware. TAP’s for Trey, boyhood friend of Swinger who passed away from Cancer and YHC’s 2.0 (FIA “Flash”) that was having Wisdom Teeth removed.
YHC told the PAX it would be fun and somewhere along the way Bismarck was heard saying I thought we would have some fun. #wedontgetupforeasy I think though that all in all even with 3 PAX it was a lot of fun to spend time in the gloom with these F3 brothers and we miss those that were unable to be with us and hope they will return to the weekday bootcamp workouts.
Spokes Out!
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