My apologies for the late backlist!! Work has been crazy, wife has been out and I just plain forgot… Now, down to business. Our scheduled Q (Chaser) had to cancel last minute due to a calf injury. I was happy to step in. I’ve been out of the gloom for 2 weeks with sick kids and sick me. It was great to get back! Here’s how it went.
Conditions: Upper 40’s & clear – Nice weather for a little run
The Thang:
While still in COT the first exercise was called
10 jump squats OYO – go low jump high
10 jump lunges OYO – 5 each leg
10 burpies
10 hand release merkins
Rinse & Repeat x 3
Next we started a 1.3 mile trek up Bethel Church rd stopping along the way for a few pain station. The PAX stayed together
1st stop:
20 SSH OYO
20 freddie mercury’s OYO
20 Merkins OYO
20 BB Situps OYO
2nd stop:
20 SSH OYO
20 mountain climbers OYO
20 Merkins OYO
20 BB Situps OYO
3rd stop:
20 SSH OYO
20 jump squats OYO
20 merkins OYO
20 BB Situps OYO
Enter Satchel Ford Elementary playground and split up into 3 teams
Team 1: 10 pull-ups
Team 2: 10 dips on parallel bars
Team 3: 10 Derkins
Teams rotated between stations. Each team completed 3 rounds
Mosey from the playground to the front of the school. If you’ve ever been there you know there is a long cast iron pipe rail that separates a wide sidewalk. it’s about 4 feet high.
Team 1 leaps back and forth over the bar 5 times
Team 2: plank
Team 3: 6 inches
Teams rotated and completed 2 rounds each
From there we started the 0.7 mile trek back to COT. We stopped once along the way:
20 BB Situps
20 Merkins
20 Jump Squates
20 SSH OYO
Jail break about 0.5 miles back to COT. We made it just in tine.
Great work by everyone. Like I mentioned, I missed 2 weeks of boot camps before this one. I don’t know exactly what it was that got me, but I’m sore! It’s a good reminder of how quickly you can lose it! Everyone has to miss a day here and there, but if you’re healthy & in town, POST!!
Announcements:
F3 Christmas Party Dec 15th.
That’s about it for now…