12 PAX left the comfort of the sack this morning for work. When a Stumbler is a the helm of a boot camp, there’s got to be running. The goal was a full body workout, to stay moving and to stay together. YHC believes the PAX accomplished all three. The workout was simple (some say boring), but effective. It went down like this….
The Conditions: Damp and mid 50’s.
The Thang:
Disclaimer
Mosey to COP
20 Squats 4 count IC
20 IW 4 count IC
20 LBAC 4 count IC
20 Overhead Claps 4 count IC
50 SSH 4 count IC
Mosey to the Woodshed Track
20 Incline Merkins OYO
1 lap at 50% around track
20 Decline Merkins OYO
1 lap at 60% around track
20 Regular Merkins OYO
1 lap at 70% around track
20 Incline Merkins OYO
1 lap at 80% around track
20 Regular Merkins OYO
1 lap at 90% around track
Each lap at ~1/5 mile, so ~1 mile of running with 100 merkins thrown in.
Mosey to Playground and Circle Up
10 Squats 4 count IC
10 Flutter Kicks 4 count IC
20 Squats 4 count IC
20 Flutter Kicks 4 count IC
20 Squats 4 count IC
20 Flutter Kicks 4 count IC
10 Squats 4 count IC
10 Flutter Kicks 4 count IC
Partner up
Partner 1 10 burpees, Partner 2 10 pull-ups, Partner 1 10 pull-ups, Partner 2 10 burpees–dropping count by 2 until 2 rep count
Mosey to Court
20 Shoulder Press 4 count IC
50 SSH 4 count IC
COT/BOM: Beacon
Announcements:
F3 Christmas Party tonight
No workouts on Christmas Day
Pay your P200 captain and be on the lookout for BRR registration