YHC mostly fully back and excited to lead Base Camp for the first time, looking forward to leading the crew! Ready to bring the moderate intensity to South Charlotte Middle School on Monday at 5:30 sharp, the real shovel flag will be planted and the pax will set off (moderately of course). EH the friends, bring out the FNG’s and see you in the not as gloomy gloom!
Base Camp – April Fools and Final Four
12 PAX posted at Base Camp this morning for a little tribute to the Final Four and a little downpainment.
Warm Up
Jog to Football Field
50 Burpees on your own – April Fool’s, this isn’t Kevlar or the Rock
SSH x 25
IW x 20
Squats x 20
Merkins x 10
Mountain Climber x 15
Over to track for the first Final Four Tribute – Syracuse
Indian Run x 2 laps
Michigan – Round of 3’s
Lap around track – stop at turns and each straightaway for 3 burpees
2nd lap – stop for 3 squats
3rd lap – stop for 3 merkins
Lunge walk/jog to bleachers
20 dips
20 step ups (10 each leg)
Baseball field for tribute to Wichita State
Karaoke to 1st base – 5 burpees
Backpedal to 2nd base – 5 burpees
Karaoke to 3rd base – 5 burpees
Jog home
Jog to left field
High knees 30 yards; butt kick back
Bear Crawl 30 yards; jog back
Off to Coach Pitino’s favorite Italian Restaurant (parking lot) for tribute to Louisville.
5 MOM (or in this case 5 minutes of Karen Cyphers)
Dolly x 10
Bicycle x 10
Rosalita (renamed Cyphers today) x 10
Russian Twist x 10
Several FNG’s to Base Camp posted this morning – welcome and hope to see you back.
We started off with a little April Fool’s joke of 50 burpees warmup but 11 hearty souls (Q not included) were ready to go for it.
One Jayhawk fan (Brisket) didn’t need the Michigan Round of 3’s to hate Michigan his hate started Friday night.
By the time we were done the April Fool’s joke was on CMD as his plan was a little aggressive for Base Camp standards (and for his own good). For those that are counting we did get in 33 burpees after all.
Great send off by Strange Brew – good luck with that shoulder.
The Thang:
15x IC SSH
10x IC Imperial walker
10x IC Merkins
10x IC Prison Squats
10x IC Mountain Climbers
5 burpees oyo
10x IC jumping lunges
Hit the bleachers:
Partner up,
Partner 1: 20 dips on the bleachers
Partner 2: 10 incline merkins on the railing
Flapjack and repeato x2
Jog around the track:
Lap 1: 5 merkins in the turns
Lap 2: 10 prison squats in the turns
100 yard runs:
Down and back #1: 5 merkins
Down and back #2: 10 Imperial walkers
Down and back #3: 5 burpees
Hit the wall:
30 sec people’s chair
10 wall jumps (5 each arm), repeato on the wall jumps
5 mins of Mary:
10x IC flutter kicks
10x IC dollies
15x IC LBCs
10x IC bicycles
10x IC Russian twist
Plank
Moleskin:
Welcome to Brikette, good workout by all, thanks Smash for that downPAINment. Pax wondering when it will get warmer, then reminded by Calloway that 92F in the morning and the Pax will remember this day with fondness, who knows after all? Definite grunting by the Pax on the final russian twists (including YHC), strong by Smash to keep it going, he could do it so he Q’d it!
5 PAX showed up at Base Camp at 05:30 this morning for a round of Spring Training down painment.
The Thang:
Jog to football field for warm up:
SSH x 20
IW x 20
CDD x 10
Squats x 20
Merkins x 10
High Knees/Lunge Walk/Butt Kickers to the bleachers near the baseball field:
Dips x 20
Step Ups x 20 (10 each leg)
Pull ups on rail x 10
Repeat twice – third time around replace pull ups with incline merkins on rail
Mosey to baseball diamond for some spring training in the rain Facing first base dugout Karaoke to 1st base – 10 merkins Back pedal to 2nd base – 20 squats Karaoke to 3rd base – 30 LBC Jog home
Second Round
Shuffle to 1st base – 10 CDD
Back pedal to 2nd base – 20 lunges (10 each leg) Shuffle to 3rd base – 30 Russian Twists Jog home
Start at home plate with 2 Spartan Burpees Jog to left field – 7 diamond merkins Jog back to home plate – Spartan Burpees Jog to center field – 8 wide arm merkins Jog back to home plate – 2 Spartan burpees Jog to right field – 9 merkins Jog back home
Repeat with Squats/Lunges/Squats
Repeat with LBC/LBC/LBC
Mosey to steps – bunny hop up steps
Grab some wall – people chair x 45 sec; then repeat for 30 secs
Out to parking lot for MOM
Dolly x 10
Flutter x 10
Rosalita x 10
LBC x 15
COT
Thanks to the new guys coming out to Base Camp for the first time. We haven’t had many repeat PAX so either 1 – don’t like us or 2 – they are graduating quickly to the higher intensity workouts. We like to think it is the latter.
T-Claps to Strange Brew for the nice prayer to end the session and send us on our way.
YHC would add that a great workout run by Coal Miners Daughter, first full Q, well done!