Kick Cantorre to the Curb

Kick Cantorre to the Curb

Nine showed up today for a good old fashion bootcamp style work out. Although some were concerned about working in rain, we quickly left the comforts of being dry and launched into a blustery beat down of Burpee and Supine proportions.

Warm up IC:

25 SSH
20 Mountain Climbers
25 IW
20 Reverse Lunges
15 Merkins

Mosey over to Rock wall for a partner work out
60 combined Burpees- Partner runs with rock, 15 Overhead press, runs back.
40 Combined Burpees – Partner runs with rock, 15 Curls, runs back.
15 Individual Burpees- 15 Individual Goblet Squat w rock.

Mosey over to railings for another partner work out
120 Combined Supines- Partner Runs up stairs 15 Merkins
80 Combined Supines- Partner Runs up Stairs 15 Carolina Dry Docks
60 Combined Supines- Partner Runs up Stairs 15 Dimond Push ups

Mosey over to the bridge and Lunge walk across- Mosey over to Short wall

15 Box Jumps
15 Bicycles
15 Dips

10 Box jumps
10 LBC’s
10 Dips

15 Box Jumps
15 LBC’s
15 Dips

Mosey to track for a 2X indian run around-
Mosey under bleachers

15 Modified Supines
15 Carlina DryDocks
15 LBC’s
Rinse & Repeat x 3

Mosey back to rock wall

Team Sit-ups to 40 – Quick mosey back to the front of school for 20 Russian twists

Ye Ole Moleskin
Again, just a good old fashioned boot camp work out with a crew that was not scared of working out in a bit of rain, except for maybe one,,,you know who you are…. I am impressed with Flow and Posse as they are pushing themselves and stepping up their game, no quit attitude! See you all next week for a workout that Camacho and I will put on for a good old fashioned beat down!

Announcements:

Heathers Hero’s Run
http://charlotte.info-komen.org/site/TR/RacefortheCure/CLT_CharlotteAffiliate?pg=entry&fr_id=5686
Mud Run http://www.ultimatechallengemudrun.org
Beast run http://www.spartan.com/en/race/find-race