9 Men came out to Asylum today for what is billed as a tougher bootcamp than most. I knew I had to bring my A game and step up the heart rate for these fine gentleman.
DICCS given and we’re off.
WARM UP
.4 mile opening mosey to the BB&T Parking lot.
15 Side Straddle Hops
10 In/Outs (Posse had issue with my cadence call before we started. On my count is not an acceptable cadence – noted.)
20 T Merkins
THE THANG
Mosey to Traffic Circle for Deconstructed Burpees (apparently Pax didn’t hear me call out circle up as I turn around and they are all right on my heels). I started with 9. Moved to Blue Screen for 8…all the way to 1.
Mosey to Target Parking Lot for a Leg Heavy Star Fish.
Middle – progressive burpee tuck jumps. 1, 2, 3, 4, and then 5 in the middle.
Corners: 15 Berishnicoffs right leg( Spelling?), 15 berishnicoffs left leg, 30 jump squats, 30 monkey humpers. For those scratching your head on berishnicoffs – you keep one leg stationary while the other does a forward lunge, hop into a backwards lunge, hop back into a forward lunge.
I didn’t think I had quite burn out the legs enough (I lie, after the berishnicoffs I could barely get my legs to move to run back to the middle) so I decided to do a walking lunge Indian run back to the start.
T claps to Hickory Tavern then asked Transporter to lead group in 25 t claps in cadence.
3 Teams of 3 for Galleys mixed with lawn mower pulls. 10 Rows followed by 5 lawnmower pulls then group runs the loop. Repeat until everyone had a chance to row.
Repeat minus the lawn mower pull and run – so 3 quick rounds of galleys.
Stay in teams of three for station work. Partner one runs the brooklyn pizza/hickory tavern loop, partner 2 dry docks, partner 3 crawl bear/bear crawl up the hill. (Yes this was a repeat of Chiseled, but it was too good not to bring out again). 2 rounds. Clock check 2 minutes left.
Mosey to start. Shop Dawg led us in Heels to Heaven – 15 I think? Then I ended it with 20 windshield wipers.
MOLESKIN
Great group of guys there today. All pushed hard.
Transporter said it best. I hate that its 15 minutes early – but I love it when we finish at 6:00 instead of 6:15.
Posse being the ever present and mindful leader that he is reminded me that on my count is not a cadence call. Put me in the camp that doesn’t really mind if someone misses a count or calls out the wrong cadence (some in this group think its the end of the world), but I do understand why its important so thanks to Posse for calling me out and correcting me.
Average heard rate today was 149 with a max of 171. Impressive average heart rate (I usually average 130 to 140). We kept it moving today. Mileage was a little low at 2.2 miles.
I hadn’t seen burishnicoffs called in awhile and it was nice to bring them back. It really kills the legs. When I went to run after the first round I felt like I had dead leg for the first couple steps.
Please pray for Blue Screen and his family as his Father-in-Law passed away unexpectedly over the weekend while driving to Florida.
Enjoy your week Fellas. It’s a travel heavy week for me so I hope to see some of you towards weeks end. Stay safe.
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