Ruins Bootcamp [insert creative name] 10/17
THE SCENE: 46 and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Much needed due to being chilly!
SSH x 25
IW x 12
Hillbillies x 12
More SSH for warmth x 12
Windmill x 12
Daisy Picker x 12
Arm Circles (12 forward, 12 backward)
Michael Phelps x 12
THA-THANG:
Mosey to Beale Street Landing/Tom Lee Park
Bearcrawl/Burpee/Suicide Ladders:
Bearcrawl along the riverside sidewalk in Tom Lee. When you reach a light, do a burpee. Then run back to beginning point. Distance and burpees increase as you go (1 burpee at first light, 2 burpees at second light).
After light four and a ridiculous bearcrawling distance, we didn’t return to starting point and just kept increasing burpee counts at each light up to 10
AMRAP pull-up
11s: Merkins/Dips at Tom Lee Memorial
Peter Parkers until all in
MARY:
Alternate Peter Parkers and American Hammers for 10 minutes. Typically doing sets of 10-25
Mosey back to Startex
COUNT-OFF & NAME-O-RAMA
3, Altar Boy, Dawson, Blackhawk
CIRCLE OF TRUST/BOM:
Psalm 27:13-14 I remain confident of this: I will see the goodness of the Lord in the land of the living; wait for the Lord. Be strong and take heart and wait for the Lord.
MOLESKIN:
Need hunting or fishing tips? Blackhawk’s got you
