Day: October 9, 2021

Man what a nice morning!  It was great to be at the bunker this morning and have the opportunity to lead.  As most of y’all know I’m not tech savvy, but I actually pulled off an AMRAP workout fairly well. There was great group of guys which made Qing all the more fun.  We had lots of mumblechatter and grunts and we got some work done…

Warmup :

3 min stretch…Yeah we did that and it was great 

MNC x 10

SSH x 15

Monkey humpers x 15

Thang:

10 burpees in cadence

AMRAP : 1 min with a set of burpees and a 60 rest between each group of 7…

Squat curl press

Merkins

Flutter kicks

Tricep extensions

Plank jacks

Halos

Squats

10 burpees in cadence

Dirty Dogs

KB swings

Curls

Big boys

Chest Press

Baby makers

SSH

10 Burpees in cadence

American Hammers

Bobby Hurleys

Rows

Front raises

LBCs

Calf raises

Mountain climbers

10 burpees in Cadence

Rocky balboas

Chest press

Pull overs

Lunges

Heels to heaven

We ended with various forms of Mary and met up with the boot campers.   Great times and great pax.

Warm up IC  x 10

Sarlaac is out hurt today; so Pick Cherries while I give disclaimer.

Merkins

LBC

Squats / Low slow RF

Windmill

Pledge

Mosey to the baseball field parking lot. 

In the parking lot we complete our first Route 66

Merkins with bear crawl. Reverse back with LBC and crab walk.

Mosey up and around the intersection and check out all the tractors. Continue over to the parking lot by the medical building  for our next Route 66.

SSH

Turn around and reverse back with Squats.

Mosey down to the parking lot at the ponds for our next Route 66

One leg deadlifts/ Drinking bird

Toy Soldiers.

Mosey to the tennis courts.

Zombie walk a length of the court then sprint to the end of the court. Walk back and then sprint again. Walk back and then Zombie walk back the rest of the way back.

Leg Stretches.

Warm down.  10 counts

Core time with pockets.

Crunchy Frogs

Oblique V-ups

Pretzel Crunches

WW1

V-up / Roll up

Hillbillies

Imperial Walkers

Announcements.

Red Raider 5K

Christmas Town 5K

Prayer request.

Bourbon chase

Covid requirements.

West side family.

Big pappy and family.

Who has time to do anything nowadays. Our lives are rush rush, hurry hurry. But one thing is for certain. When you make time to get up before dawn and meet up with a bunch of like-minded idiots, it sure does make life better.

We had 8 idiots show. Time Frame was there to lead Bootcamp and cared to share that an ole college buddy wanted to hang out last night and have a few beers. Only, TF has quit drinking for the last couple of months, so no party. Good Work brother! Bravo!! So he didn’t stay up late, he went to bed early and lead by example. The group split up and Painlab stayed in the parking lot and played some ole 80’s rock with a couple of bricks. 

Warmups: Arm circles, shoulder shrugs, Don Quixotes and burpees

Chest 50/10 sec: Merkins, CDD’s, superman pullups, incline pushups, decline chest press R&R 

Arms 50/10 sec: Curls, inside curls, bent inside curls, praying mantis curls, shoulder presses  R&R

Abs 50/10 sec: Peter Parkers, crunches, American hammers, heels to Heaven, hip raises R&R

Mary for the last 5 minutes: Flies, squats & blanks.