YHC had a truck full of logs and wanted to find some of including it into our fun in the gloom! FNG Chelsea was interested in a EC run in the AM and then doubling up with the boot camp workout. Mad props to surviving both in the same day.
EC run: Mosey 6.6 miles around Benson and surrounding streets at conversational pace for some good mumble chatter and catching up. Make it back to Home base for the start of Mad Mule and brief warm up/stretch.
Warm up: In cadence
SSH, Squats, Cotton Pickers, Butt kickers, High knees
Down to business Sevens: Carolina Dry docks at one end of parking lot and mosey to the other for lunges (every leg counts) (1-6 to 6-1) Plank for the six
Mosey to the baseball field for Animal Home Run: instructions provided and OYO throughout and modifications as needed.
Bear Crawl to 1st: 10 Burpees
Crab walk to 2nd: 20 Merkins
Inch worm to 3rd: 30 Plank Jacks
Frog Jump to Home Base: 40 Mountain Climbers
Al Gore for the six and perform mountain climbers with the six to finish together.
10 count recovery
Rinse and repeat round 2 Animal Home Run, Plank for the six and finish up Mountain climbers again.
Mosey back to parking lot for some lumberjack training
30 sec stations as many reps as possible with a log at each station
curls, overhead press, step ups, squats, log flips, WWI, Bent over row
2 rounds through for everybody and recover
BOM/COT: Prayers for family, many with sick grandparents and immediate family. Prayers for all affected by the Hurricane.
Announcements: CSAUP in Carpex coming up, BRR team next year, Hurricane Assistance, possible team to go down and help with recovery. More workouts coming, new Thursday at Clayton Community Park! F3 JOCO growing! Can’t wait to get our own shirts!
