Great weather, great group of PAX, and an overall great morning.  Excitement filled the air because it was the “official” launch of the “Crows Nest”, Lake Wylie’s newest AO.  We had 7 boot-campers and 1 runner (Kenyan) who was already out running before we got started.  After a super-quick disclaimer, we took a short mosey around the school and circled up.

Warm-A-Rama

Nothing too fancy today.  I had a lot of different exercises planned for the workout, so we did a random number of the following to get the back stretched out and the blood flowing a little.

• Windmills
• Cherry Pickers
• Imperial Walkers

The Thang

I had a nice match game prepared for the PAX this morning.  I can’t say it was a totally original idea because the crux of the game I stole from a previous bootcamp lead by Witch Hunt.  In any case, it was fun, and as usual, I modified it a bit for better or worse…

It consisted of 3 sets of ten disc cones arranged in a triangle (think bowling pins) and placed on a grassy field also in a triangle.  As we moved between each point of the triangle we would Bear Crawl between the short “sides” or Sprint the long “side” of the triangle. Each of the 10 cones in each set had 1 of 5 different pairs of exercises taped to the bottom.  The idea was to flip over 2 cones, if the exercises matched, we performed 1 set of the exercise and removed the cones.  If they didn’t match, we did both exercises, flipped the cones back over, and made our way to the next set of cones. We continued this process until we matched and performed all of the exercises or until time was up.

Below is the list of exercises that were taped to the bottom.  I can’t say I remember exactly how many we ended up doing, but it could have been a lot worse if it wasn’t for Q-Bert and his ridiculous memory that worked way to well this early in the morning.  Needless to say we completed the “game” with about 8 minutes to spare so we did everything at least once and repeated maybe half of them twice.

• 15 Burpees oyo
• 50 Seal Jacks oyo
• 50 Plank Jacks oyo
• 50 SSHs oyo
• 20 Mountain Climbers IC
• 15 Flutters IC
• 25 Merkins oyo
• 30 Dips oyo
• 25 CDDs oyo
• 50 LBCs oyo
• 20 American Hammers IC
• 25 Jump Squats oyo
• 15 Lunges (each leg)
• 10 Crab Cakes IC
• 10 Donkey Kicks oyo

We moseyed our way back to the parking lot and filled the remaining 5 minutes with BTTW, which we held while each PAX did 2 Burpees and returned to the wall.  Upon completion we circled up for Ablab to finish out the last couple of minutes.  We managed to get through some Hello Dolly’s, Dying Cockroaches, and I’m pretty sure something else I’m forgetting 🙂

That took us right up to 6:00AM so we circled up for CoT.

Announcements:

• P200 this Friday!
• Brew Ruck 002 on 3/31

Praises/Prayers:

• Prayers for the P200 runners this weekend.
• Praises/Prayers for Sparkle’s friend, he has been battling stomach issues and had underwent surgery recently, the surgeons found a redundant colon that they were able to utilize for his recovery.  Quite the miracle!
• Prayers for Royale and his busy and stressful work week… as well as all the PAX and their families as they go about their day today.

Until next time…

Flux