Great job today by 12 PAX pushing it through a fast-paced workout for the full hour with no 10 counts. We went over three miles today; not too shabby for a boot camp. Well done.
Warmup
- Lap around the park
- SSH (40x); Imperial Walkers (15x), Mountain Climbers (20x), Standard Merkins (10x)
The Thang
Parking lot. Partner 1 runs to the stop sign and back while Partner 2 does the exercise. Flapjack. Team finishes when team completes total number of reps for the exercise, immediately followed by LBCs until everyone else finishes. The three exercises:
- Prisoner Squats (200x)
- Merkins (100x)
- Burpees (50x)
Picnic area. P1 runs full lap around the park while P2 repeats a series of exercises. Flapjack. The series:
- Pullups (5x)
- Derkins (10x)
- Jump-ups (10x)
Stadium Seats. Irkins (15x); Dips (10x); Irkins (10x); Dips (10x); Irkins (10x); Dips (5x).
Baseball field. People’s Chair at home; sprints to each field followed by exercises; sprints back home for People’s Chair recovery. The exercises:
- Right field: Knee-ups (20x)
- Center field: Star Jumps (20x)
- Left field: Burpees (20x)
- Right field: Merkins (10x)
- Center field: Diamond Merkins (10x)
- Left field: Wide Grip Merkins (10x)
Mary
- WWII Situps (40x)
- American Hammers (20x)
COT/Announcements
- 9/11 Stair Climb on Friday at Floodzone. Get there at 5:15 AM .
- Good luck to all the F3 BRR runners, 4 of whom posted today at Zero Hour.
Plebe tooks us out in prayer.
