Three gentlemen posted at Atlee High School for a bootcamp on this 70 something and partly sunny morning. The Q was unable to make it, so YHC took the lead and off we went.
COP
SSH, Helicopters, Don Quixotes, Arm Circles S/B, Reverso, One Legged Lunges, other leg, APD dips, LBCs, Scissor Kicks, Heels-to-Heaven, Rosalia’s, One legged APD, reverse legs.
Mosey to pull-up bars
Bulkhead Special – One pull-up, 2 merkins, 2 pull-ups, 4 merkins, 3 pull-ups, 6 merkins, continue to 11 pull-ups, 22 merkins for 55 pull-ups and 110 merkins.
Mosey to VSF for Plank-O-Rama
10 IC – Alternating between Merkins and Carolina Dry Docks, rotate to side plank rise and lower hip, rotate to back plank – raise and lower butt, rotate to side – raise and lower hip, rotate to front plank – synchronized Mountain Climbers.
COT – Numberarama, Name-O-Rama, Announcements, Yard Sale took us out.
NMS
It was quite surprising posting on a Monday when Corned Beef was unable to make it but Yard Sale was there. Did I mix up the days. Was this the Ruck/Run Tuesday workout instead of Monday’s bootcamp.
It was great having Yard Sale and Trout there this morning. Thanks for following my lead. You both did outstanding.
Announcements – F3RVA 1/2 marathon/10K/5K coming up. See slack or possibly Speakeasy for more information.
Gotta Run!
Phonics
