Four gathered on this All Saints Day to get some general exercise to work off some of the Halloween delights. The 5th had already taken off for a long run, so this is what occurred in the bootcamp hot potato.

Opus’s Q

COP: Copperhead Squats, Helicopters, Don Quixotes, 30 second plank, Arm Circles, Reverso, 10 AST, 10 Hand Released Merkins, flutter kicks, Freddie Mercuries, APD, 1 legged APD, other leg, hello dollies, rosalitas, imperial walkers

Mini-Dora – Partern up – Do 50 dips/100 squats/150 SSHs while the partner ran around the parking lot islands.

Lab Rat’s Q

Mosey to the tennis courts

Elevens – Run to the end of the courts and back doing these exercises: Merkins and Squats

Phonics’s Q

Go back to the VSH and get weights.

Do the following 4 times: Powercleans with 20 pound dumbbells, Bent over Rows with 25 pound plate, Ab exercises of choice, run around island in parking lot.

COT: Numberarama, Name-O-Rama, Announcements, Spit took us out.

NMS:

Great group today. Spit is training for the Richmond 1/2, so he did a long solo run. The DaPile bootcamp recently has done a good job of keeping the PAX together which has created good mumblechatter. Today, movie quotes were an important part of this. Bulkhead, Corned Beef, and Surf n Turf joined us for coffee.

Announcements: Many prayers were needed today.

Gotta Run!

Phonics