January 11, 2021

Old Forest Boot Camp

THE SCENE:
Quite cold

F3 WELCOME & DISCLAIMER

Did it, repeated it 2-3 times for the late comers that kept strolling in…

WARM-O-RAMA:

  • SSH (IC) – 50
  • Daisy Pickers (IC) – 12
  • IW (IC) – 15
  • Hillbillies (IC) – 15
  • Arm Circles (IC) – 10 forward, 10 backward

THA-THANG:

Partner up
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.
Corner 1
10 merkins
10 squats
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.
Corner 2
10 BBSU’s
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.

MARY:
None

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.

MOLESKIN:
Really love working out with the OF crew!

ANNOUNCEMENTS:
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.

QIC:
Handsy
Workout Date:
01-11-2021