Rule of thumb for Qing a regular F3 bootcamp is: Make it challenging but not so challenging a man of a reasonable fitness level can’t do it.
Rule of thumb for Qing Cryptonite: There are no rules (save F3’s 5 core principles). It better be challenging for even the most fit among us.
When Wingback, Hemingway, Milli Vanilli, Rocking Chair, Buzzsaw, Brick, & Breakfast Club post for a challenge, you better give it to them. It’s actually quite simple. Give these guys heavy equipment and hard exercises and make it AMRAP. They’ll wear themselves out.
We were all worn out after an hour of the madness detailed below.
Conditions: 33 degrees
The Thang:
Disclaimer
BOM
Take off for mosey around campus to explain route between sets
Back to the outdoor gym for some work
Complete rotation of the following exercises & take an approx. 1 mile loop around campus (all OYO). The goal was to complete 3 sets.
1) Dips x 10
2) Heavy Ropes (Alternating wave) x 20 each arm
3) Knee Ups x 10
4) Heavy Ropes (Double Wave) x 20
5) Dips x 10
6) Pull Ups x 5 (sorry, Uncle Ron…we’ll do 10 next time)
7) Box Jumps x 20
8) Tire Flips x 10 (choose wisely…one of those suckers was a lot heavier than the other)
9) Plank Walk Merkins (on agility ladder, travel up and down the ladder)
10) 1 mile loop
AMRAP
COT & BOM
Devo: Isaiah 40:31 “But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and faint”
Prayer Requests:
-Wingback’s MIL (cancer)
-Buzzsaw’s SIL (cancer)
-Rocking Chair’s M (traveling this week)
-Wells family and FiA
Moleskin:
-Most of the pax got 4+ miles in this bootcamp. Pretty good for a bootcamp. Would’ve gotten a lot more if not for all that tire flipping and rope work.
-Wingback, of course, led the way. Animal.
-Can’t believe YHC forgot the tunes until about 45 minutes into it. Between this and not giving Uncle Ron enough pull ups, the elusive perfect Q was not achieved.
-Tclaps to Brick and Hemingway for running Stridelite
Announcements:
-New running AO guidelines
-Need mentors. Ask YHC for details
-Juice is leading an accountability group for reading the Bible in 2019. Not too late to get in. Ask YHC for details.
-2/2: MGC Long Run
-2/16: Dam to Dam Relay: www.damtodamrelay.com