Old Forest Boot Camp
F3 WELCOME & DISCLAIMER
Did it, repeated it 2-3 times for the late comers that kept strolling in…
- SSH (IC) – 50
- Daisy Pickers (IC) – 12
- IW (IC) – 15
- Hillbillies (IC) – 15
- Arm Circles (IC) – 10 forward, 10 backward
Partner 1 runs to playground and performs 10 pull ups (modify chin ups OR Aussie style) then runs back to corner 1 (NE corner of parking lot)
Partner 2 goes to corner 1 and rotates between the following 2 exercises AMRAP until partner 1 returns.
Once both partners have gone to playground and back, both move to corner 2 and…
Partner 1 runs to LAT’s to the north of the parking lot and performs 20 dips then runs back to corner 2 (SW corner of parking lot)
Partner 2 goes to corner 2 and rotates between the following 2 exercises AMRAP until partner 1 returns.
10 calf raises
We got through the above 3 full times until right at 0600, then switch to:
4 corner 11’s (done in 4 corners of the parking lot). Mosey between each corner.
Corner 1 – 10, 9, 8… Bonnie Blair’s (2=1)
Corner 2 – 10, 9, 9… CCD’s
Corner 3 – 1, 2, 3… American Hammer (2=1)
Corner 4 – 1, 2, 3… diamond merkin
After 4 rounds, we circled back up at startex and completed the above 4 exercises in a row, all in cadence, starting with 6 reps each, then 5, 4, and stopped with 3 right at 0615.
COUNT-OFF & NAME-O-RAMA:
10: Seagrams, Billboard, Spicy Cash, Sir Mix-a-lot, Swanson, Scarecrow, Frisky, Teacher’s Pet, Altar Boy, Handsy (QIC)
CIRCLE OF TRUST/BOM:
I don’t expect to agree with other people on every issue. I respect and am open to listening to and learning from different perspectives and opinions. But I do not have to dignify ways of thinking that are rooted in lies, hatred, racism, etc. When that line is crossed, it ceases to be an opinion.
Really love working out with the OF crew!
The Bauer coming up this week – including fundraiser to support Service Over Self and Streets Ministries. Also monthly fitness challenge, and other announcements – all found in the pre-blast.