7 Men answered the call, set the alarm, and got out the door to workout at SwampFox this morning. We got better. A good F3 boot camp morning is never regretted. Here’s what we did…
Conditions: Dry 47 degrees, really nice
The Thang
Run to get bricks, circle them up, and take back off again behind the school
Run 1 – all runs go around the campus and finish back at the bricks
Back Corner 1: 15 perfect squats
Corner 2: 15 perfect Merkins
Carpool pick up area: 5 Burpees
Circuit 1:
Side Shoulder Brick Raise 10 IC
Brick Fly’s 10 IC
Overhead Brick Press 20 IC
Front Brick Raises 10 oyo
ALL x3
AFAP Run 2
Back Corner 1: 15 perfect squats
Corner 2: 15 perfect Merkins
Carpool pick up area: 5 Burpees
Circuit 2
Brick Squats 20 IC
Brick Press Lunges 10 oyo
Mtn Climbers 20 IC
ALL x4
AFAP Run 3
Back Corner 1: 15 perfect squats
Corner 2: 15 perfect Merkins
Carpool pick up area: 5 Burpees
back to Bricks for 100 Speed Curls oyo
Circuit 3
Brick Grenade Throws 12 each arm (hold brick out straight with one arm, bring other brick behind head with throwing motion until lockout)
Wide Arm Merkins 5 IC
Reg. Merkins 4 IC
Diamond Merkins 3 IC
3 Clap Merkins oyo
ALL x3
AFAP Run 4
Back Corner 1: 15 perfect squats
Corner 2: 15 perfect Merkins
COT area: 5 Burpees
COT Abs
15 BB Sit-ups
15 Reverse Crunches
20 Solo Iron Cross
20 Sky-ups… time
COT/BOM: Splinter
ANNOUNCEMENT: Post at the 5 year Anniversary Convergence at Dreher/”BrickPile” at 7am Saturday… if you’re a man.