12 PAX came out to make themselves more mediocre today. It was my VQ. I usually only run, but since I got the wife all prego, I’ve gotten to come to boot camps lately since she isn’t “FiA”ing me any more. I got out my notebook, wrote down the workout, and brought it with me this morning. I got made fun of for that.
The great Hanging Chad regretfully could not attend, but Detour came and he farted…..a lot. That was pretty much the highlight of the workout. Here’s what we did:
Disclaimer
Prayer
Mosey to the overhang in front of the school for Warm Up
- Little baby arm circles 10 fwd/back in cadence
- 15 mountain climbers in cadence
- single leg wall sit 30 sec. each leg
- 10 burpees on your own (oyo)
- 20 squats in cadence
- 20 merkins oyo
- 20 big boy sit ups oyo
- 15 single leg bridges each leg (Thumps Up will name these later)
- single leg wall sit 30 sec. each leg
Mosey to Cemetery Hill
- 10 dips in cadence
- 15 step ups each leg oyo
- 10 Burpees oyo
- 20 Russian Twists in cadence
Jog half way down the hill
- 30 squats oyo
- 15 merkins oyo
- 10 shoulder taps in cadence
- 20 flutter kicks in cadence
Jog back up the hill
- 15 lunges each leg oyo
- 20 big boy sit ups oyo
- 10 dips in cadence
- 40 calf raises oyo
Jog Down the Hill again
- 20 merkins oyo
- 30 squats oyo
- 1 min high plank
Jog Up the Hill again
- 20 LBCs oyo
- 20 Hello Dolly in cadence
- 10 burpees oyo
- 15 step ups each leg oyo
Jog Down the Hill again
- 30 squats oyo
- 1 min high plank
- 10 shoulder taps in cadence
- 40 calf raises oyo
Jog back to shovel flag
- 15 merkins oyo
- 20 flutter kicks in cadence
Name-o-rama
Prayer requests: Punch Lists’ Brother in Law