Wake up, it’s Monday

Wake up, it’s Monday

Twenty guys welcomed the week with a good old fashioned boot camp workout. The VSF was planted and off we went. Start with a little baby jog around the parking lot. Stop for some penalty burpees for Robinhood being late. Throw in some high knees, butt kicks, backwards run and karaoke.

COP:

• SSH x 21
• IW x 21
• Mountain Climbers x 21
• Plank walk left/right
• LBC’s x 22

Jog down to the baseball bleachers.

Circuit

• Pull ups x 15
• CDD x 15
• LBC x 20
• 3 sets of each

Partner up for leg circuit:

P1 – perform called exercise

P2 – run 1 lap around bases

• Round 1:  Side step ups R
• Round 2:  Side step ups L
• Round 3:  Butt raises R (lay down and 1 foot on beach and other foot in air, raise and lower hips/rear)
• Round 4:  Butt raises L
• Plank-o-rama/Squats/Deck squats while waiting for pax to finish

Upper body circuit on bleachers:

• Round 1:  derkins/dips/incline merkins x 15 each
• Round 2:  derkins/dips/incline merkins x 10 each
• Round 3:  derkins/dips/incline merkins x 5 each

Mosey up to the concessions for people’s chair. Mix in some wall planks and wall mountain climbers.

Head over to the parking lot.

Triple Nickel:

• Run across parking lot
• 5 jump squats
• Run back
• 5 hand release merkins
• Do this 5 times

3 MOM:

• Flutters x 20
• Dolliy x 20
• 1 legged flutters x 15 R/L

COT

Moleskin:

• I think it’s May. You wouldn’t know it’s almost summer by the 50 degree temperature this morning. In a couple months, we’ll be begging for cooler weather.
• YHC is not a BC usual, so I wasn’t sure how many guys to expect this morning. It was great to see 20 guys out there working hard. It was awesome to see 3 new guys today too. Hope I didn’t scare you away with the wall planks.
• The mumble chatter and BS calls ramped up during the plank walks and wall planks.
• Gummy, Spinner, Hopper, Simba were all flying on the runs.
• Sound off in the comments if you have any other amusing things to share.

Announcements:

• Check the website for 3^rd F workouts.
• Peak 51 is a new moderate intensity workout held on Thursdays at Matthews Elementary School.
• F3 golf – sign up! You’re running out of time if you haven’t signed up yet.
• Young Life mud run to be held September 20. See Robinhood for details.
• F3 Dads – Will begin 6/14 and run each Saturday the whole summer. Contact Header for more info or if you’re interested in helping out.