• When: 2022-07-21
  • QIC: Coon Dog
  • The PAX: Soaker, LEGO, Brick, Coon Dog

Arms and Abs 2.0

Weather Conditions: 74°

Four strong pax (three for Stride Lite) answered the call for betterment this morning and posted for Boot Camp.  From the start, the pax made a wise decision to give YHC full reign over both deciding the route for SL and the plan for BC.  The freestyled SL route resulted in unexpected bonus distance that was not originally intended (but definitely appreciated by all), and the BC plan had some eerie similarities to what is offered on Wednesdays and Fridays at Jailbreak.  Still, this did not stop these hard chargers from putting forth solid efforts and crushing the workout, all while discovering various sporting equipment strewn across the scene of brawny betterment.  All in all, it was a solid morning.  As for the workout, here is how it went:

Disclaimer and Prayer

Mosey around the sidewalk and circle up at the best COP location ever

COP – All IC
      ▪ x25 SSH
      ▪ x20 Imperial Walkers
      ▪ x15 TTT
      ▪ x10 Windmills

Mosey across the street to the Playground Shelters

Board of Pain
All exercise are OYO x10.  Start with the first exercise, run a lap around the playground equipment, and then add an additional exercise each round.
      1. Hanging Knee Tucks (raise both knees to your chest)
      2. Gas Pumps
      3. Hanging Knee Circles – 5 Left & 5 Right (knees together, lift and rotate legs in a full circle)
      4. Windshield Wipers (over and back is 1)
      5. Hanging Imperial Walkers (alternate bringing each knee up and across your body)
      6. BBSUs
      7. Hanging Leg Raises (legs extended, lift straight out in front of your body)
      8. V-Ups
      9. Pull Ups
      10. Burpees

Mosey back to the Shelter



      ▪ 07/22/22:   Jailbreak BC converges at Urban Legend
      ▪ 07/23/22:   Pool Party at Vintners Wood
      ▪ 07/30/22:   Spartan Race
      ▪ 08/19/22:   F3 Dads Camp weekend
      ▪ 08/20/22:   Jailbreak Escape
      ▪ 08/20/22:   Stomp the Swamp
      ▪ 09/24/22:   9/11 Challenge

Prayer Requests & Praises
      ▪ Bricks neighbor
      ▪ Pax with cancer and other ailments
      ▪ Marriages
      ▪ Country


DEVO:  New Mindset

1 Peter 1:13
“So prepare your minds for action and practice self-control…”

A new mindset requires no prescription.  A mindset is like a lens through which you view the whole world.

Remember: Take your Vitamins:
      Vitamin A = Action (take)
      Vitamin B = Boundaries (set) 
      Vitamin C = Confidence (have)
      Vitamin D = Discipline (practice)
      Vitamin E = Enthusiasm (show)
      Vitamin F = Focus (maintain)
You change your mindset, and then you inevitably change your experience of the whole world.

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