F3 Columbia Bootcamp Group; Men of family and fellowship working hard to make each other better; Crayton MS, Tuesday/Thurday at 0530
AO: Swampfox Q: Billy Bob PAX: Fountainhead, McLovin, Kilt, Stent, Billy Bob, Pinkman, Bernie FNGs: None COUNT: 7 WARMUP: LBAC then mosey to Citadel Park for Side lunge down, forward lunge back. Open gate down, close gate back. Butt kicks down, High knees back. THE THANG: Divide into 2 teams and compete to finish cycle …
AO: Swampfox Q: Leprechaun, Kilt, Nelly PAX: Detour, Sheets, Krusty, Kilt, Nelly, Leprechaun FNGs: None COUNT: 6 Dealers Choice Warmed up Mosey Pain Stations BLIMPS Ring of Fire Happy Bday this week to Krusty and Kilt
AO: Swampfox Q: Leprechaun PAX: Wally, Stretch, Ratatouille, Pinkman, Misfire, Collar, Bindi, Blowout, Sheets, Leprechaun FNGs: None COUNT: 10 WARMUP: 20 SSH IC 20 Imperial walkers IC 10 MERKINS IC 20 Tempo Squats IC Mosey THE THANG: Complete as many rounds as possible in 20 minutes. 1 Round is 5 Burpees 10 Merkins 15 Squats …
AO: Swampfox Q: Fountainhead PAX: McLovin, Kilt, Leprechaun, Ramblin Man, Fountainhead FNGs: None COUNT: 5 Getting out of the breeze: SSH X 20 Imperials X 20 LBCs X 20 Mercans X 10 Squats X 20 BBSUs X 20 (OYO, Singles) Mosey down Winthrop to Citadel: Decline Mercans X 20 (OYO, Singles) Uphill BBSUs X 20 …
AO: Swampfox Q: McNugget PAX: McNugget, McLovin, Billy Bob, Leprechaun, Collar, Kilt FNGs: None COUNT: 6 Weather- A perfect 29 degrees and icy conditions on the lacrosse playing field. Warm up SSH ICX25 Slow/fast merkins ICX15 Slow/fast squats ICX15 Mountain climbers ICX20 Grab Blocks: 5 blockees in parking lot Cross street 5 blockees To football …
The PAX of 11 began the day with a pyramid warm-up of side straddle hop, iron crosses,
AO: Swampfox Q: Leprechaun PAX: Ramblin Man, Kilt, Strom, Leprechaun, Bernie FNGs: None COUNT: 5 WARMUP: 25 SSH IC 20 Imperial walkers IC 10 Squats IC 10 MERKINS IC 10 LBAC Froward IC 10 LBAC Backward IC 10 Raise the Roof IC THE THANG: MOSEY to pain Station 10 Merkins 10 Squats 10 Big Boys …
AO: Swampfox Q: Kitty PAX: Kitty, Leprechaun, Sheets, Collar, Krusty FNGs: None COUNT: 5 WARMUP: Yep THE THANG: 8 sets of 25 merkins and 12 burpees with some running ab and leg work thrown in. 4 final merkins at end to get to 300 total merkins counting burpees MARY: ANNOUNCEMENTS: COT:
AO: Swampfox Q: Fountainhead PAX: Detour, Sheets, Kitty, Fountainhead FNGs: None COUNT: 4 WARMUP: SSH X 20 Squats X 20 Mercans X 20 Mountain Climbers X 20 LBCs X 20 BBSUs X 20 THE THANG: Lap Around St. Martins Block Tabata – Round 1 Goblet Squats Overhead Press BBSUs Lap Around St. Martins Block Tabata …
AO: Swampfox Q: Billy Bob PAX: Billy Bob, McNugget, McLovin, Big Worm, Kilt, Leprechaun, Kitty FNGs: None COUNT: 7 WARMUP: Imperial Squat Walkers IC x 10. SSH IC x 20 THE THANG: 100 Gas Pumpers 50 Line hops 1 mile run 25 Hello Dollies 25 Burpees 50 Line hops 400-meter run 25 Hand Release Merkins …