The last few boot camp workouts YHC has attended happened to have almost no running involved, which is perfectly fine — but I wanted a different type of workout for some personal variety and also hopefully to inspire the PAX to try attending some different types of workouts. No FNGs, so brief disclaimer given.
Warmup
Jog over to the track and for the first lap around the track (pointing out the cones dividing up the track into 1/4s, or about 100m between each), then push the pace a little bit for a second lap.
- Sir Fazio Arm Circles x 10 forward, then reverse
- Mountain Climbers x 25
- Windmills x 15
The Thang
- The PAX each run 2 continuous laps of the track. Did not have to stay right together, but everyone alternated 100m segments at a relatively fast pace with 100m jogging. Then squat hold for three 10-counts.
- Two more continuous laps of the track, but this time running fast pace for half the track alternating with half at a slower run. Mosey inside the track to the field sideline and partner up… (somewhere around here was when some mumble chatter started around the PAX purposely not choosing to go to Ethanol this morning)
- Partner 1 heads out to run a lap of the track while partner 2 does merkins, then switch; Partner 1 runs a second lap of the track while partner 2 does burpees, then switch.
- Partner carry across the field and back, then head back to the track for LBCs x 35
- Two more continuous laps of the track, running fast for 200m alternating with a slower pace for just 100m. Squat hold for a couple 10-counts.
Mary
Fellowship run for two more laps, bringing all the PAX to 12 total laps/3 miles of running.
COT
Announcements: Pig Pickin’ on Saturday at 4:00 at North Hills Country Club (I think; check web site to confirm details) — families welcome.
Prayer Requests:
- 36-year-old mother of two who passed away from heart failure just days in advance of scheduled surgery to insert stents
- Millbrook high student who lost his father
- On a much brighter note, prayers for Aflac’s wife and their whole family throughout the pregnancy as they get ready to welcome a 2.0
Thanks to CDC for taking us out with some strong words. I appreciate the opportunity to lead you fine men and you all pushing through more of a running workout this morning. I did try to keep from any long, continuous runs and mix in a little bit of other work as well so I don’t think it was too hard (at least you all seemed to handle it just fine). Per COT discussion, YHC encourages all the PAX to keep pushing yourselves in new ways and try different workouts on occasion, whether that means heading to a running or kettlebell workout or traveling to a new location to work out with some different F3 brothers. Great work today, men!
