November 18, 2020

Old Forest Boot Camp

THE SCENE:
Chili, 39*

F3 WELCOME & DISCLAIMER

Did it

WARM-O-RAMA:

  • SSH (IC) – 25
  • Arm Circles (IC) – 20
  • Daisy Pickers (IC) – 10
  • IW (IC) – 15
  • Hillbillies (IC) – 15

THA-THANG:

Partner up
Round 1
Partner 1 – perform 10 merkins
Partner 2 – hold plank
Flap jack until each pair reaches 100 total reps
Round 2
Partner 1 – perform 10 Mtn Climbers (2=1)
Partner 2 – 6” leg hold
Flap jack until each pair reaches 100 total reps
Round 3
Partner 1 – perform 10 Squats
Partner 2 – Al Gore
Flap jack until each pair reaches 100 total reps
Mosey to the playground, still with your partner
Partner 1 performs an exercise AMRAP while Partner 2 moseys back to the parking lot and performs 5 burpees, then moseys back. The exercises performed while one partner is mosey-ing / burpee-ing:
  • Round 1 – pull ups (modify: Aussie, hang hold)
  • Round 2 – BBSU’s (modify: LBC’s)
  • Round 3 – Overhead claps
  • Round 4 – Hanging leg raises (modify: gas pumpers)
  • Round 5 – Dips (modify: bend legs)
We made it through all 5 rounds plus got through rounds 1 and 2 again before returning the startex.
Back in the parking lot, circled up for Shoulder Blasters – IC, 15 reps each without stopping – point to traps, overhead claps, overhead press, seal claps, point to tramp stamp, overhead claps. Lots of groaning.

MARY:

  • AH (IC) – 15
  • Hello Dalai Lama – (IC) – 15
  • Hold Plank for 30 seconds

COUNT-OFF & NAME-O-RAMA:
12 – Chioccetti, Barnum, Swanson, Seagrams (FNG), Scarecrow, Dark Roast, Billboard, Climate Control, Jail Bait, Sir Mix-a-lot, Frisky, Handsy (QIC)

CIRCLE OF TRUST/BOM:

A friend called last night and his only agenda was to say “I love you and I support you and appreciate you. Just wanted you to know that.” That was powerful. Who can you call or talk to and encourage today?

MOLESKIN:
It was great having an FNG today, especially coming out on such a cold morning.

ANNOUNCEMENTS:
Check the Pre-blast for any announcements.

QIC:
Handsy
Workout Date:
04-18-2013