4 PAX decided to get better on a low attendance friday morning for a moderate bootcamp, we blame it on the Ruck event going on that night that most of the swamp “regulars” had signed up for. We welcomed 1 FNG (dungaree) and he’s a sprout of the strawberry seeds planted the previous weekend at the festival.
We started with a mossey to the Marshall’s / Pet Smart parking lot for a quick warm up:
side straddle hops
moroccan night clubs
low slow squats
mosseyed to the stairs next to Just Fresh and partnered up so partner #1 runs the stairs up and down 5 times while partner #2 planked and did LBC’s, two round of stairs per partner.
Next we moved down to the fountain area were a spin roulette was waiting for us with 6 different exercises (derkins, dips, LBC’s, Squats, jump squats, Dying cockroaches) , the roulette arrow dictated the number of repetitions we did of each exercise, after finishing each round we run up and down the stairs for a cool down, we did 6 rounds of this and for the 7th and 8th round each PAX suggested an exercise, we did burpees, flutters, superman, lunges, world’s worst merkins (wide, regular, diamond merkin) we finished up with a sprint to COT.
We finished our bootcamp with announcements, prayers and praises