• When: 2019-06-27
  • QIC: Canseco
  • The PAX: Booster, Treadmill, Nailpop, Pick Axe, Wapner, Little Giants, Swanson, Fry Daddy, Breakfast Club, Canseco

Canseco Boot Camp beat down with Ropes and Blocks



Disclaimer, Prayer…lets’ get at it boys.

Mosey down parking lot in front of school then winding around the side of school on faculty parking lot in back

The Warm Up – slow and easy to get some blood flowing

  • SSH x 20 IC
  • Thru the tunnel x 15 IC
  • Little Baby Arm circles (10 in forward direction)
  • Arms remain extended outward to the side…rotating hands palm up then down (the exercise name escapes me now….although I remember hearing some mumble chatter when I called it)  IC x 10
  • Little Baby Arm circles (10 in reverse direction)
  • Squats x 20, on my count
  • Merkins x 10 OYO

The Work Out

Split into three groups of three (we had a perfect nine number of pax at this point because Treadmill had not arrived yet….something about feeling he couldn’t handle a full 45 minute Canseco WO)

Jump Ropes and Exercises: Three partners. Partner A remains stationary at sidewalk on one end of parking lot using a jump rope to jump in place until one of his fellow pax returns to relive him and switch places. Partner B runs from where Partner A is, about 70 yards across the parking lot to relieve Partner C who is performing an exercise continuously until a pax in his group shows up to relieve him. Partner C is performing called exercise away from Partners A & B and continues until Partner B arrives.  When partner B arrives to Partner C, Partner B assumes the role of exercising as partner C now runs back to Partner A to assume the role of jumping rope.  (Another element of fun was that the jump ropes were illuminated when used by LED lights….a big hit with the kids)

Exercises performed on opposite end of jump rope were: Merkins; BBSU and Squats

This was continued for all 3 pax to jump rope, run and perform all 3 exercises for the time and duration it took their partners to run down and back to them (about 70 yards away)

Recover….Mosey down to the Block pile

All pax got a block.  Exercise ladder performed for Curls for the girls, Overhead press and Triceps Press for 12 reps each … then recovering to do 15 Squats on your own with block on ground.

Exercise ladder performed with same exercise and sequences for 12 reps; (squats); 10 reps; (squats); 8 reps; (squats); 10 reps; (squats); 12 reps; (squats).

It was shared during this time of block work by Booster, that athletes considered a sign of weakness in the college athletic weight room at USC, if after your reps with heavy dumbbells you threw them on the ground from a standing height.  This was enlightening for some pax and a behavior modification was observed for some of the remaining sets that were performed.

Blocks returned to block pile.

Mosey back to parking lot.

Q attempted to have the group plank for 30 continuous seconds, but one pax (who will remain nameless at this time) refused to comply with this Q request and promptly laid down on the ground on his stomach….forcing the rest of us to remain in agony for what seemed like an eternity of endless minutes.

The Wind Down

  • Mosey back to the front of the school for People’s Chair
  • Maintain People’s Chair for 2 minutes while extending arms forward for a period of time, overhead and down by sides

Mary – midsection work out

  • Flutter kicks x 30 IC
  • Hello Dolly’s 30 OYO
  • Burt Reynolds 20 each side
  • Box cutters 30 OYO
  • Boat Canoe for about 1 minute
  • Last 30 seconds Imperial Walker


July 4th Boot Camp at Turning Point is “business as usual”

July 9th – Monthly 2nd F dinner at Mellow Mushroom in Lexington ~ 8 o’clock PM


Prayer Requests:

Corbett Anderson

Swanson’s father and family during this time

Mary Cotter and Van Crawrford

Breakfast Club’s friend, Jonathan, is battling cancer now.  He has a wife and 3 kids

Little Giants – job interview today

Swanson’s M with recently hurt back; Swanson has a conference this weekend


1 Peter 4; 8-11  8Above all, love each other deeply, because love covers over a multitude of sins. 9Offer hospitality to one another without grumbling. 10Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms. 11If anyone speaks, they should do so as one who speaks the very words of God. If anyone serves, they should do so with the strength God provides, so that in all things God may be praised through Jesus Christ. To him be the glory and the power for ever and ever. Amen.

I spoke about a morning a few weeks ago where I took my 12 year old to Dunkin Doughnuts to get a dozen doughnuts.  The cashier at the counter was having a noticeably difficult morning with body language to include; rolling eyes, sighing often, shaking her head no often, yelling at her co-workers.  I asked my daughter if she could tell me how she thought the woman was feeling.  She answered, “She looks frustrated Daddy.”  The I told her to ‘Watch This’.  When we finally reached the counter, I started the interaction with an optimistic sounding “How are you doing sweetheart!?”  This only minimally impacted her state of mind, as indicated by her eye contact and a small smile.  I asked her if she would help me and my daughter pick a dozen doughnuts and she could help us by giving her opinion on which ones were the best to buy.

I continued to compliment her and encourage her and by the end of our interaction she was smiling and giggling and told us to “have a blessed day” as she finished our transaction at the counter.  Her mood had amazingly turned around and become something positive instead of the grim and negative “Eeyore” she had been just a few minutes earlier.

The power of impact and influence.  I was thrilled my experiment had worked exactly how I had intended for my 12 year old to see. We all have the ability to impact others in a positive or negative way.  Let us never forget that or underestimate this gift we have with us each and every day and with everyone we come in contact with.

Lesson definitely learned!  This morning on my way out to F3, my 12 year old left me a note written the night before on my jump rope gear needed to Q today.  It simply said “I love you dad, have fun at F3. – Sierra”   The power of impact comes full circle to me in a demonstration of simple kindness with realizing that my daughter is learning these valuable lessons!