13 Pax came to Depot on Thursday and left better men, or at least more moist.
Conditions:
80’s, humid, no wind.
Disclaimer/COP:
“Shut up” 😉
Windmill (10x) IC
Thru the tunnel (10x) IC
Side straddle hop (10x) IC
Merkins (10x) OYO
Big boys (10x) OYO
The Thang:
Count off by 2’s, everyone mosey one lap, then 1’s go straight to playground and 2’s go to the block pile, pick up block and then head to playground.
Modified Cindy: 1’s do pullups (5x), merkins (10x), squats (15x), 2’s do curls (5x), big boys (10x), squats w/ block (15x) for 10 minutes, AMRAP with a goal of 1 set per minute. 10 count break and then 1’s and 2’s trade places and rinse/repeat for another 10 minutes.
1’s return blocks to block pile while 2’s do burpees (5x).
Absolution: All Pax find a spot on the concrete next to the playground and assume plank position with their feet on the concrete and hands in the grass. What ensued was “An awesome core and upper body workout that is both the solution to flabby abs, and a reason to beg absolution for your sins. Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).” (10x) 10 count break, then (15x)
Ass kickers: Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down. (20x, 10x each leg)
Burpee quarter mile: 1 lap around the track followed by 12 burpees.
Head to the Shovel Flag
Mary:
The Q did such a great job planning that this was not needed.
There was much complaining and whining about the Q finishing the bootcamp at 41 minutes as the pax walked to the shovel flag, even though the F3 Nation website clearly states that the COT/Announcements/Prayer is an integral part of the bootcamp, therefore the Q was right on time. Some of us can read/comprehend/follow instructions, some of us sadly cannot. 😉 😛
COT/Announcements/Prayer
Repeat of previous and ST’s father via Twitter group post