Almost evenly split, 6 for the bootcamp and 5 for rucking. After a busy week of tough workouts and Qs, I did not have much time to plan for this morning’s adventure so I borrowed routines from some HIMs.
Warm-ups:
Butt Kickers
High Knees
Soccer Circles
Next, we jogged over to Just Fresh for COT.
SSH x 20
Imperial Walker x 20
Windmill x 15
Plank
- Elbows, left arm out for Moroccan Night Club x 10
- Back to plank
- Honeymooner
- Downward Dog
- Elbows, Right arm out for Moroccan Night Club x 10
- Back to plank
- Honeymooner
- Downward Dog
Next, we lined up for 7 minutes of sprints. Each segment was 1 minute, any extra time would be used to rest between sets.
We took a break from the running and performed part of this week’s Iron Pax Challenge:
25 walking lunges
25 squats
Rinse and repeat 4x
Next, we went back to the clock for ten minutes of merkins. Each 1 minute segment, we did 20 merkins, any extra time would be used to rest. This exercise was tough, not much rest 5 minutes in.
We headed back to COT at a slow jog pace, passing the ruckers twice along the way. We had time for one set of LBCs before time elapsed.
Announcements:
Q School – Golden Corral starting next week
The Fort Invergence – Sept 21 @1730, Rush Pavilion
Prayers:
Injured Pax
Family stresses (kids, jobs, etc)
New F3 Pax – life changing, keep coming out
Families traveling over the holiday