There were 10 total at Gashouse: 2 rucked for a very long time, 1 did an EC run beforehand, one did a walkabout, 3 worked the Painlab and that left 3 for the bootcamp.
We started at 0700 with a short warm up of 15 Imperial Walkers because I about forgot how to call cadence as it had been a while since I Q’d a bootcamp.
We split up the group for bootcamp and Painlab.
The 3 boot campers moseyed to the steps behind First Presbyterian for some step and exercise work as follows:
30 flutter kicks – run to top of stairs – 5 merkins
Rinse-Repeat 5 times
20 Squats – run to top of stairs – 5 merkins
Rinse-Repeat 5 times
20 dying cockroaches – run to top of stairs – 5 merkins
Rinse-Repeat 5 times
20 calf raises – run to top of stairs – 5 merkins
Rinse-Repeat 5 times
Mosey to the circle drive in front of First Pres for a set of 55’s (just like 11’s but the set reps add up to 55)
50 LBC’s – run half of circle drive – 5 moroccan nightclubs – run back to start (One set)
Count down/up by 5’s until the last set is 5 LBC’s & 50 moroccan nightclubs
Mosey to Grier track for a one lap mosey
3 sets of dips at the picnic tables X 10 in cadence
Mosey back to the flag and we’re done
Announcements – Prayer Requests – Finish the COT
6 for coffeeteria
Thanks for the opportunity to lead.
Until the next one. Aye!
Stroganoff