11 pax posted at CAT this morning for another humid October morning. YHC wanted to do something he rarely does, use blocks during a boot camp. So here’s how it went:
Conditions: Warm & Humid. Just like it should be in mid October
The Thang:
Disclaimer
BOM
Walk down to practice field.
COP
TTT x 15 IC
Overhead Claps x 15 IC
Squat x 15 IC
SSH x 15 IC
Merkin x 15 IC
Burpee x 10 OYO
Mosey to the block pile. Everyone grab one block. Find a partner and line up on goal line.
Partner 1 – Carry block over head to cones (60 yards) and back.
Partner 2 – Burpees
Flapjack until 50 team burpees
Plankorama when done.
Partner 1 – Farmer carry both blocks to cones
Partner 2 – Jump squats
Flapjack until 100 team jumpsquats
Plankorama when done.
Partner 1 – Lunge 30 yards and back
Partner 2 – Overhead press with blocks
Flapjack until 150 team overhead presses
Plankorama when done.
Partner 1 – Carry block over head to cones (60 yards) and back.
Partner 2 – Merkins
Flapjack until 200 team merkins
Plankorama when done.
Partner 1 – Farmer carry both blocks to cones
Partner 2 – Squats
Flapjack until 250 team squats.
With only a few min left, all pax did curls until failure or time called. We were supposed to do 300 team curls and 350 team flutterkicks but ran out of time. All reps would total 1,400.
Return blocks and walk back to the shovel flag.
COT & BOM
Prayer Requests:
– Scotches M’s uncle in South Africa
– Puck having hip surgery
Pledge of Allegiance
Announcements:
-10/16: New launch: Speedwork at LHS track
-10/28: Go Leo Go 5K w/ Speed For Need
-11/11: John Flanagan Memorial 10K
-12/15: F3/FiA Christmas Party
-1/27: GrowRuck weekend