With dawn breaking, the lucky 7 gathered at The Crick for a classic boot camp workout. Five months less one day since Coach D, Money hose and two confused FNGs gather in the 12 degree weather for a beta workout at The Crick. Today, 7 solid F3’er knockout a strong workout on a great morning.
The Thang:
Mosey to woody spot for warm-up
SSH x 30
Goodmornings x 20
Imperial Walkers x 20
Merkins x 10
Air Squats x 20
Skier Abs x 10
Sir Fazio Arm Circles x 20, reverso
Twisted Merkins x 10
Windmills x 16
Carolina Drydocks x 10
Mosey to Soccer field
Bolts
Bear crawl half way sprint finish
Sprint halfway, karoke
Side Shuffle switches across
Back pedal half, sprint
High leg Skip half, sprint
Mosey to picnic table
Chesticles
High Inrekins x 10
Mid Inrekins x 10
Merkins x 10
Mid Derkins x 10
High Derkins x 10
Mosey to Pete’s Place
Select a Pete and circle up
Curls x 10
Goblet squats x 10
Pass Pete to the right
Curls x 10
Goblet squats x 10
Pass Pete to the right
Overhead press x 10
Goblet squats x 10
Pass Pete to the right
Overhead press x 10
Goblet squats x 10
Pass Pete to the right
Triceps extensions x 10
Pass Pete to the right
Triceps extensions x 10
Put Pete down
Mosey to loading dock
Spiderman up railing
Box jumps on dock x 10
Repeato
Mosey to Playground
1 and 2
1 – Pull-ups x 7
2 – Dips x 15
Flapjack
Repeato
To short wall
Two foot hop over the length x 2
Mary
LBC x 20
Poke the hole x 15
LBC x 20
WWII x 15
LBC x 20
Russian Hammers x 15
Moleskin:
No Saturday workout at The Crick. We will leave at 6:30 AM for convergence at Thin Blue Line. Saturday launch of The Crick is May 17 with a Tri-Q Coach D, Kayne, Candlestick. Planning started for F2 event. Looking at a combo no-drop run from the Crick to an establishment for cellular rebuilding formula and no-drop run back. Targeting a Wednesday. Stay tuned.
COT
YHC closed it out.
