It’s been a while

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