10 PAX came out of the woods and gathered for a bootcamp.
Weather was lovely, in the 50s and no rain.
Warmup:
Imperial Walkers, cadence, x20
Grass pickers, cadence, x15
21s (SSH in cadence to 5 followed by SSH to 21 but all PAX counting in silence. PAX must end at in sync to avoid penalty)
Penalty from 21s – 5 burpees OYO *The group almost had it where a penalty wasn’t needed … next time!
The Thang:
Indian run 2×2 to lower playground:
Partner up. Each complete both parts.
Round 1 – P1 squats AMRAP, P2 six pack (jog to playground. 1 pull up, 5 merkins, 2 pull ups, 4 merkins, 3 & 3, 4 & 2, 5 & 1) *six pack was something a little different that seems to have potential as an exercise you can keep fresh
Round 2 – P1 air chair, P2 jog down for 10 big boy sit ups and 20 dips
Mosey back to Olde Knight for a Burpee Mile:
10 burpees, run ¼ mile, 25 flutter kicks double count, run ¼ mile … 10 burpees, run ¼ mile, 25 flutter kicks double count, run ¼ mile
Mosey to grass area in park for some ab work:
Russian twists, cadence, x20
Shoulder taps, cadence, x20
Johnny Cash (circle up. PAX hold high plank as each one individually completes 5 Freddy Mecurys around the ring of fire…get it? Ring of fire?)
Teddy rolls, 10 double count OYO *quickly becoming a favorite around Woodshed!
Make our way back to COT as a group doing walking lunges, bear crawls and a mosey.
Finish with some more ad work (planks and boat/canoe)
Announcements:
Be sure to continue to join us at Woodshed but also check out other F3 options like Armory, Wednesdays at 5am at Dreher!