- QIC: Bonsai
- When: 4/20/2017
- Pax: Shady, Royal, Witch Hunt, Austin Powers, Kenyan, Deviance, Snooki, Wild Thing
- Posted In: Uncategorized
Warm up:
SSH
Windmill
Low slow squats
10 Arm circles each direction
The Thang:
For the Q today I decided to go a different route than the normal F3 Boot camp which usually consist of exercises and some running. However I wanted to make sure we still were able to get cardio and strength exercises in. With that being said we took part in a type of exercises known as either Tabata or HITT. Each exercise below was performed for 20 seconds and then 10 second rest (Rinse and repeat exercise 6 times then move to the next).
- Burpees
- Jumping Knee Tucks
- Sandbag Toss – Using 60lbs and 40lbs Ruck sandbags (Lift, press and push the bag forward. Rotate between the two weights)
- Twisting Lung with cinder block
- Balls 2 the Wall
- Peoples Chair
- LBC
- Curls with cinder block
- American Hammer
- 180 Jump Squats
- Level 1 Drill – 4 merkins, 10 mountain climbers, 10 hip thrusters
- Flutter
The word of the month is Sacrifice. A couple questions I asked during COT with the Pax.
What are you sacrificing to make other people better?
Is it truly Sacrifice if you receive something in return?
It was an honor to lead. Until next time – Bonsai