Temp: 60. Slightly cool and humid
PAX: Muck, LightsOut, The Mick, Optimus, Mufasa, Bob Villa, PacRat (Q)
0530
Bean Pickers x10 IC
Toy Soldiers x10 IC
Hillbillies x10 IC
IST x10 IC
SSH x25 IC
Muck and Bob Villa pull into the Patmos lot. Hot feet ‘till they filed in
Arm Circles Complex IC – 10/10/10/10
Perfect Squats x10
Perfect Merkins x10
Mosey playground lap, end up at the pull-up bars
Set of pulls/hangs (pick your poison)
⁃ Follow with a playground lap
⁃ Repeato for a total of 3 pull/hang rounds and 2 playground laps
The Thang
Line up at the base of lonely tree hill
Sprint to the top
5 LBCs / 5 Merkins / 5 Jump Squats
Mosey back down, line up
Sprint to the top
10 LBCs / 10 Merkins / 10 Jump Squats
Mosey back down, line up
Sprint to the top
15 LBCs / 15 Merkins / 15 Jump Squats
Mosey back down
PAX count of 7, line up
Sprint to the top
Once all PAX were at the top of the hill, we performed 5 burpees
Mosey back down, line up
Sprint to the top
Once all PAX in at the top of the hill, PAX to simultaneously start burpees. 1st PAX to 10 burpees ends the set for all
Mosey back down
PAX count of 7, line up
Sprint to the top
Once all PAX up top, 1st PAX to 15 burpees ends the set for all
Mosey back down
Circle up on the dock
K.M.C.
PAX1 – 9 merkins IC
PAX2 – count to 7-10
PAX3 – 8 merkins IC
PAX4 – count to 7-10
PAX5 – 7 merkins IC
PAX6 – count to 7-10
PAX7 – 6 merkins IC
recover
Line up at the base of LTH, sprint to the top for last sprint of the workout. No gimmick at the top of this one.
Circle up by the Flag
Mary
Good Mornings! x10 IC
Broken Windshield Wipers x12 IC
Slow/deliberate Abe Vigota x10 IC
0615
Moleskin
Awesome job today fellas.
Oilermaker had to go in early this morning and gave up the Q. I eagerly took it as I knew I had to get some high output cardio in this morning to counteract the pizza and cake I had at Langel’s Pizza in Highland last night. Triple header birthday party stuff. I’m on my way to upstate NY for a few days as I write this. Hotel workouts for the next 2 days, so I needed to make this workout count.
LightsOut was not a fan of this morning’s theme song. He longs for the classics. As we were going on about this after COT, we came up with the idea of a LightsOut Appreciation Day themed boot camp. If someone doesn’t hit that before I’m up next, you bet I’ll put it together. The song selection will be epic and have LO written all over it. Bell bottoms, guy perms, and sideburns optional. CBD root mandatory.
Did LO let it slip that he’s a Bon Jovi fan this morning? Sure sounded like it to me. You know, there are 2 types of people in this world:
Those who love Bon Jovi, and;
Those who say they don’t
God Bless.
73’s,
PacRat
KD9GNS
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