With the 1st pick of the 2015 F3 Draft, Basecamp selects…

With the 1st pick of the 2015 F3 Draft, Basecamp selects…

In honor of NFL Combine week, the strong athletes of Basecamp proceeded to don their virtual singlets, apply their virtual bib numbers, and prepare to protect [this] house (or school yard… but you get the idea).

THE THANG

COP
A mosey off to the track to circle up for a little warm-up (or COP, or whetever you call it..play along here).

55x SSH
15x Hand Release Merkins
45x SSH to complete the century mark
25x Imperial Walker

WARMUP RUN
A mosey round the track for warming the legs before the stop watch starts… after 150m, AYG for the final 50m (target a flat 2.0 sec time on the AYG; Vic Beasley set the low mark. The Basecampers were coming after the mark). Each member counting off at the finish line, then partnering with the PAX nearest to their finish time.

UPPER BODY
A mosey up the track, rail walking all the way down the track. Confident with the number of presses completed, all combine athletes proceeded forward for circuit work.

THE CIRCUIT
20x dips -> 20x suppine pullups -> 20x stepups -> 1 on 1 race to the steps -> mosey back for plankorama
REPEATO 3x

THE VERTICAL
Target jump squats -> Aiming for a spot higher than your reach, complete a squat down, leaping up to the spot targets
Target Jump Squats 20x
REST WHILE YOU SIT – 60secs on the wall
Target Jump Squats 15x
REST WHILE YOU SIT – 45secs on the wall (with presses)
Target Jump Squats 10x
REST WHILE YOU SIT – 45secs on the wall (with presses)

MARY (not the combine groupie, but the core work)
Mary Roulette, with each PAX in line calling the exercise
Flutters -> Freddie Mercury -> LBC -> Merkins (what?) -> Russian Twist -> Protractor

COT
Announcements including : F3 A51 Golf, Spring MudRun, BRR starting up, etc…
Basecamp seeking Q’s (calling you out Morningstar!) http://bit.ly/F3BasecampQ
Continuous prayers for Zip-a-dee

PRAYERS LIFTED!