Nice crowd, beautiful morning, two minutes, one, start….
SSH – 20 IC
LBC’s – 10 IC (got bored)
Merkins – 10 IC
Painlab’s got Bondo, Bootcamp with me. Up to FPC parking lot at the bottom of the steps leading to what is affectionately known as The Pad. I did a VQ at Painlab a few weeks back. With this opportunity for Bootcamp I planned on a continuation of that Q today. It was Coors time, it was early but the Pax were thirsty.
Curls x 25 (w/block) Some may have done without block, which may have looked silly
Heels to Sky x 20
LBC’s x 25
Squats (w/blocks) x 25
Merkins (on block or not) x 25
Flutters x50 (sgl. count)
Overhead Press (w/block) x 20
Block or dumbbell walk (Up steps to Pad and back)
When finished with full round mosey hard to bottom of Pad drive, up and down the steps, rinse and repeat.
Did this 3 times
Weinke was still loaded with pain, but I modified to save some energy
Hold’s: I wanted to get some additional running in for the soccer arms (which includes me) so we did some holding stations. Split group into two (3 each). Group 1 runs length of building up hill to other portico, turn and come back. Group 2 holds a pose, sort of like the boy band group on the Geico commercial that does not dance.
Round 1 – Feet at 6″
Round 2 – Al Gore
Round 3 – Plank
Mobile Stations: Split pax into 3 groups. Station one is the mobile or relief station. Here you do 100 sgl. count Flutters and relieve station 2. Station 2 is doing amraps SSH. When they are relieved they go to Station 3 which is amrap Merkins. Rinse and repeat twice.
Believe it or not (fine don’t believe it) that was about it. The stations took a chunk of time and were just as awful as they sound. The Coors was consumed in full, some wooziness but we Ubered back and arrived one minute late. It was my pleasure boys.
Rotary Pavilion Fundraiser and Chili Cook-Off. Timeframe has a recipe that will win it all, bathroom needed
Upcoming events: (check these for accuracy please)
9/14 – Stair Climb (see Roscoe or Whoopee)
9/21 – Stop Soldier Suicide
9/28 – JJ 5k
10/5 – Ragnar
Upcoming Gashouse Q’s – JJ (9/14), Hushpuppy (9/21)
Prayers / Concerns:
Bondo and family
Timeframe and family
Working partners with health issues
HushPuppy’s Pastor with health issues