An Arsenal To Take Down A Camel

12 PAX arrived at Dromedary and were stunned by the odd gym equipment, cones, tires laying around what is usually a boot-campers haven. Not today gents, today we get country strong Union County style!

The Thang:

The Warm-Up:

SSH x 25 IC
Merkin x 20 IC
Slow Squat x 25 IC
IW x 25 IC

Four Corners:
Run from corner to corner of the parking lot performing exercises at each corner, approximately 0.45 miles.

Corner 1: 20 Merkins
Corner 2: 20 Jump Squats
Corner 3: 20 Diamond Merkins
Corner 4: 20 Groiners

KB Refresher/Tutorial for those not accustomed to swinging bells regularly

30 Swings
20 Snatches (10 each arm)
Demo on Cleans, Deadlifts and Lawnmowers

Running out of time for the fun stuff, let’s move on!

The Main Event:
Form groups of 3 for Implements of Doom (IOD)

P1 – Runs to end of median and back (approximately 0.10 miles)
P2 – Performs KB exercise of choosing (swings, snatches, cleans, deadlifts, lawnmowers)
P3 – Performs Implement

Rotate through until everyone has a turn and then move to next implement

Implements of the day:

Jump Rope
Inch Worm w/ 25lb plates
115 Barbell (users choice, clean, press, deadlift, etc)
Perfect Pushup
Slosh tube lunges
Forearm Roller
Battle Rope
Tire Flip
Hairburners

Just enough time for some quick Mary:

Russian Twist x 20 IC
Flutters x 20 IC

The Moleskine:

It’s been awhile since I’ve Q’d Dromedary and it was great to see so many new faces. I’m sure most of you came expecting something different but hope you enjoyed the variety of doing some kettlebell work and the various implements. For those of you new to this it is a great way to strengthen areas that might normally not get worked as much in a typical bootcamp. The implements require you to engage your entire body to flip the tires, man handle the slosh tube, or inch across the pavement with metal plates. Kettlebells, while intimidating at first, are one of the best ways to expedite your fitness goals. Often viewed as a meathead or bro weightlifting tool, these actually create strength and lean muscle, not bulk. They have been proven to increase stamina, strength and even benefit runners by creating strength in the hips and core that are needed for sustained runs. Embrace the kettlebells folks, they are your best friend.

Great effort by all of you today out there, this was not an easy workout by any means and the 200% humidity didn’t help!

Great to meet some of the new guys today and I look forward to seeing you more often. Great to have Cornhole back this week. Short Circuit, you are a lucky fella. I had that name for 5 seconds before it went quickly to Johnny 5 and then Chanel #5. Things can go bad quick in the naming process!

As always it was an honor to lead you men today. Thanks for the strong take out Bananas.

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