Boot camp tour of the AO

Boot camp tour of the AO

4 PAX decided to forgo BRR training this morning for a traditional boot camp at the original AO. Joker made it for the pre-run and Witch Doctor and OT came for the main event. Disclaimer given and we were off to the track for COP.

COP
SSH, IW, LSS, MC, Cotton Pickers, and Arm Circles.

Mosey to the wall for PC and arm raises. Lunge walk it out and back to Balls to the Wall.

Mosey to the trail for a small trail run and exercise set. First round – dips, second round – derkins. Bear crawl back up the hill.

Mosey to the back playground for leg work. Step ups, one-legged squats, calf raises, and tire jumps. Rinse and Repeat.

Mosey to cinder blocks for some lifting. Curls, presses, triceps, squats, and arm rows. Lunge walk it out and then rinse and repeat.

Mosey across the field for Jack Webb. Then to the upper playground for pull ups, dips, and squats.

Finish it up with 5 minutes of Mary.

COT
As always, thanks for the opportunity to lead.  A small group and some good discussions in between (or during the exercises).

Keep OT and his family in your prayers as his nephew (in his mid-40s) just passed away from cancer.

Announcement – Speed for Need for SOB/Area 51 9/30 – https://f3southcharlotte.com/2017/07/21/preblast-south-charlotte-speedforneed-isabella-santos-5k10k/
Sign up for the 5K and wear your F3 shirt.

Thanks for taking us out OT.