The Bootcamp Defined

The Bootcamp Defined

Knees. You can’t do F3 without them…and some of us can barely do F3 with them. Am I right, Checkpoint? With YHC nursing some nagging knee pain, the goal was to keep it close to home. Exactly 0.2 miles close. With that in mind, here’s how the PAX of 20 got the blood flowing.

The Thang:
Mosey to Church at Charlotte (~0.1 miles)
COP for SSH IC x 25, Merkins IC x 15

Mosey to vestibule and partner up for C@C circuits
Partner 1 does 30 dips while Partner 2 does 30 squat jumps
Flapjack
Partners take opposite routes around church, meet in the back of lot for 20 handslap merkins
Continue circuits decreasing exercises in vestibule by 5-count each round, total of 6 rounds

Mosey to bottom of parking lot
Bear crawl from light pole #1 to #2
Lunge walk from #2 to #3
Partner wheelbarrows from #3 to #4, alternating as needed
Mosey back to start
Repeat-O in reverse order, wheelbarrows – lunge walk – bear crawl

Mosey back to vestibule for C@C circuits, take 2
P1 does 20 dips while P2 does 20 step-ups, 10 each leg
Flapjack
Lap around church, 20 handslaps when partners meet
Decrease reps to 10 for last round

Some Mary was mixed in throughout to keep the PAX together and get the obligatory core work in.

Mosey back to launch, another ~0.1 miles.

NM:
Always an honor to lead the PAX – thanks to Bushwood for the opportunity, even if he no-showed. I know my Q might not be as luring as some, but going to Cleveland to escape seems extreme. Lot of great work today. The handslap merkins got old pretty quick. Although we did a few laps around the church, the knee pain was little-to-none so the distance must have been low. For those that like to run, sorry…but this is, after all, a bootcamp workout as Rock pointed out. The goal was a total body workout and Godspeed (over)achieved it, even working out his innards (although he had some help from last night’s dinner). Great to have FNGs Incoming and Aquafresh out this AM. Hope to see you both back in the gloom soon. T-claps to Hannibal for the take-out.