PAX – PacRat (Q), Muck, Optimus, Oilermaker, and Mister Brown (Patmos Debut)
It was a cool, low 50’s, drizzly early Autumn Monday morning. 3 out of 5 PAX pulled up simultaneously at the very last minute for a bootcamp that was billed as a special bootcamp that required feet and shoes. And I called it – we ended up using both for nearly 45 minutes straight.
0531
WarmUp
7-to-1 motivator
Bean Pickers x12 IC
MNC x25 IC
SSH/Seal Jack x25 IC
Arm Circles Complex IC x10/10/10/10
Grab coupons, bring to the base of the AMP
Wolverine Complex
2 PAX per team:
PAX1 – hot legs
PAX2 – Wolverine Burpee
In total, we did a minimum of 20 Wolverines per PAX
Bring coupons to the base of Lonely Tree Hill, drop coupons off on the sides of the walking path
Mosey park lap, end up at the playground pull-up bars
Thang1 – Arts & Crafts time
~5 minutes
PAX to perform pull-ups, chin-ups, bar hangs, leg raises, or if your name rhymes with Mr. Brown, inverted crunches. You know, where you hang your legs from the bar and from a totally inverted position, perform a full crunch?! Like Rocky does in Rocky IV when training in Siberia to fight Drago?!
When PAX is not on the bar, run at least 2/3 of a park lap until ready for the bar again and repeato.
Overall, we did about 3 full iterations (3 bar iterations and 3 runs)
Mosey to the base of Lonely Tree Hill (where we left the coupons)
Coupon Complex x10 IC
Thang2 – These shoes weren’t made for walking
PAX1 – AMRAP Coupon Complex
PAX2 – Run up the walking path next to LTH ’till you hit the split, just above the AMP. Perform 3-5 burpees (to taste)
Switch PAX and repeato. Overall we did about 4-5 full iterations
Circle up at the base of the hill, 10 burpees OYO
Carry coupons back to the Flag
10 burpee cash out OYO
0615
Moleskin
Well done men. I had an awesome time out there this morning ITG with y’all. Bravo on the effort. Optimus, maybe one day you’ll get the Wolverine movement licked. I admit it takes a fair bit of coordination, but worth it once it clicks. 30 per PAX is the standard in a Wolverine complex (that’s 90 pushups, glued together with 30 burpees). Probably next time.
Muck – thanks for coffee and breakfast. If my life depended on it, I couldn’t come up with a place to sit down and have breakfast at in St. John at 6:30 AM other than DD. It just occurred to me how pathetic that is.
Mufasa – hope things work out for you brother. Make sure you heal up, but don’t get soft. If your Ortho Doc is like mine, he’ll insist on you moving, except moving with a purpose and a goal. For me, it was hard to take it easy for a few weeks, but in the end, I feel great.
Awesome work today Oilermaker. It’s quite a bit easier (for me, anyhow) to go a few days a week instead of just 1. It takes guts to get out there and guts you got.
Mister Brown! Welcome to the posh side of F3. You’ve been doing merkins and burpees in that tetanus lot for so long, you might have forgotten what it feels like to workout at a spot that has their very own port-a-potties.
Thanks for showing up on time Optimus.
God Bless
73’s
PacRat
KD9GNS
Leave a Reply
You must be logged in to post a comment.