It had been several months since I’ve posted (let alone Q’d) a Bootcamp style workout. It’s been all BRR for Team F3 Freerange. But alas, the race has come and gone and its time to get back into some kind of bootcamp shape. Thankfully Yeti had me tee’d up right after BRR, so the timing was just about right. A little sorness lingered in the legs, so we crushed the upper body today. Here’s what we did – after the disclaimer of course.
Warm up (in cadence) after lap around track – circled up in the center of the Charlotte Christian Football field.
Wide arm merkins x15
Diam merkin x15
Regula Merkin x15
End zone to end zone suicide (stopping at each marked yard line (10,20,30 etc) and performing that quantity of reps of the called exercise.
First round we did Merkins (A lot of them). To faliure over and over again. Strong work men.
Second Round we did Squats ( much more manageble in those quantities)
Grab a Partner for a little Hill work
P1 up Hill
P1 up Hill
P2 hold plank six inches
P1 up hill
P2 hold regular plank
Stay with your partners as we Head to bleachers
P1 runs up one side down far side
P2 25 dips/25 incline merk
P1 run down one side up far side
P2 10 pull ups/10 knees to elbows
Run the long way Back to lot for LBC x 30 IC until time expired.
Really enjoyed being back out to Joust. Great group of regulars and it was excellent catching up a bit before and after the workout. Got a few jeers about it not being particularly fun on fun friday, but I hope you all still had a good time. Stone Cold even said it was hard, so that is saying something. Thanks again Yeti for letting me lead.
Announcements – Be there for the Wednesday Convergence at Calvary (Header said you don’t want to miss the special guest speaker)
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