It is always a pleasure to get the “call” to the lead the PAX  and this opportunity didn’t disappoint.  The Swamp is my “home” Friday AO so I was well aware of all the nooks and crannies it had to offer.

After a separating ourselves from the droves of men with backpacks (12 of them) I gave the usual disclaimer explaining that these men were there at their own risk and that the only thing I could promise is that they would return “stronger” than they set out.  I also explained that we would be “moving” the entire time so ‘buckle up’ and enjoy the tour.

Quick 3/4 mile mosey around Home Depot to the Khol’s parking lot.  Along the way we did some active stretching including butt kickers and high knees.  Warm up included several exercises to warm the muscles up such as:

• Windmill
• Imperial Walkers
• Potato Pickers
• Mountain Climbers
• Right/Left leg over opposite leg with body twist (on our 6)
• Downward Dog
• Honeymooner
• Side Straddle Hops

Quick mosey 100 yards —- 50 Slow Low Squats

Bear Crawl 50 yards

25 yard mosey

Merkins:

• 30 Regular
• 20 Wide Arm
• 15 Ranger
• 10 Diamond

Crawl Bear 50 yards

Mosey to Verizon: 50 Moroccan Night Club (Jedi wasn’t amused)

Mosey to “alley” behind Home Depot:

Wall sits while one PAX goes out and does 10 Berpees

Lunge Walking (down alleyway)

• Varying steps (3-10) then exercise:
• Merkins
• Squat Jumps
• Burpees
• 10 Squat Jumps (to cap it off)

Mosey toward COT

Halfway stop for 10 more Burpees

Almost there……but first one last Suicide to really gas ourselves.

We finished strong and as I promised every man came back to COT stronger than he had left.  We reconnected with our backpack brothers and lifted some prayers and praises up.  In total 19 men got better (12 Ruckers and 7 Bootcampers)

Bones