5k Run for a bootcamp

5k Run for a bootcamp

10 men including 2 FNGs made it out on the last day on winter/first day of spring hopefully. YHC determined via Google Maps that a nice running circle around the neighborhood next to the AO exactly equaled 1km, so it was decided this workout would include a 5k, broken up in 5 laps.

The clock struck 7, disclaimer given and mosey to the park parking lot.
SSHx25
It appears the park was busy at 7am on a Saturday with cars coming though so we mosey down to the soccer field to continue.
IWx25
Merkinsx20
Low slow squatx25
Mountain Climberx25

Now for the 5k – 5 laps with planking after each lap until the 6 returned and called exercises in between.
Lap 1
LBCx25
Lap 2
CDDx25
Lap 3
Jump squatsx20
Lap 4
Wide Arm Merkinsx25
Lap 5
5k total

Since the number of PAX exceeds the number of cinder blocks left, mosey to the rock pile to grab a lifting rock. Some chose wisely, others didn’t.

Arm Curlsx20
Overhead Pressx20
Goblet Squatx20
Bear Crawl to middle of field, lunge walk back, without our rocks
Rinse and Repeat
Bear Crawl to middle, lunge walk to parking lot

Circle up for the encore with Mary
LBCs
Flutter
Rosalita
Russian Twist

Thanks to all for coming out – this was the first time I raised the shovel flag helping Abacus as co-site Q. Good to see two FNGs – Huskie and Steele. Also, welcome back Croissant now that the new born is no longer a new born. As always great to see Beaver, Joker, Cold Cuts, Picasso, Slap Shot and Dig Dug.

No announcements. COT and send out.