Spriiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiint!

Spriiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiint!

From the bus lot head down the path to the field for COP.

20 Side-straddle hops (IC)
20 Imperial Walkers (IC)
5 ‘Mericans (IC)
10 Low-slow squats (IC)
20 Mountain climbers

Partner slaps on the track
Partner up, run opposite directions on the track. When you meet 10 partner slap ‘mericans. Run in the same direction and meet for 10 partner slap sit-ups. Lastly, run and meet for 10 partner slap burpees

Eastern European leg stuff
7 Bulgarian split squats, run to light pole 7 Romanian single-leg lifts
14 Bulgarian split squats, run to light pole 14 Romanian single-leg lifts
21 Bulgarian split squats, run to light pole 21 Romanian single-leg lifts

Sprint BLIMPS
We ran sprints of ever-greater distance and after each sprint, we did the called exercise
Rd 1 – 5 burpees
Rd 2 – 10 lunges each leg
Rd 3 – 15 Imperial Walkers (each side)
Rd 4 – 20 ‘Mericans
Rd 5 – 25 Plank jacks
Rd 6 – 30 Squats

Wall Work
People’s chair 20 air press, 10 donkey kicks x 3

6MOM
Chippy cross
Pretzel crunch, both legs
Rosalita
Dolly

The END

Moleskine
Met Goonie for a pre-run. It’s always better and safer to run with a friend. Goonie reminded me many times that Basecamp is a moderate site. I think today’s workout was very fair. If anyone is following my Qs, I’ve used many of these elements before, but never in the same workout. I’ll be sure to mix it up a bit more next time. I think I’ll drop the BLIMPS, I think the fad is over. I’m not over sprints and I think most bootcamps should include them. If your are loping from station to station, you’re missing out on some major benefits including increased strength and stamina. Plus, sprints and other high-intensity exercise revs up metabolism to for maximum weight control.

Shout outs to HIPPA for leading the sprints and Floor Slapper for very enthusiastic high fives.