- QIC: Bones
- When: 03/29/2019
- Pax: Bones, Cable Guy, Cobra Kai, Copyright, Corn Hole, DaVinci, Dirty Harry, Duck Dynasty, Gecko, Half Shell, Jedi, Mainframe, Mile High, Nasa, Olaf, Pot Hole, Router, Royale, Sugar Daddy, Witch Hunt
- Posted In: The Fort, The Swamp
20 PAX came to the Swamp this morning to push themselves physically, bond socially, and encourage each other into the weekend. 8 men chose the boot camp option and 12 chose an option to Ruck. After the initial shock that Gecko was standing there with a Ruck sack on we divided up and began the workout.
Boot Camp
Warm up
Mosey to (future) Tuesday Morning Parking lot
- Windmills
- Sumo Squats
- Moroccan Night Clubs
- Weed Pickers
- Seal Jacks
- Plank
- Downward Dog….Honeymooner
The Thang
Using the red balls of Target I had placed a piece of paper with two exercises on them. The top exercise was done at the ball and the second was the mode of transportation to the next ball.
Ball One
- Merkins
- Bear Crawl
Ball Two
- Squats
- Lunge
Ball Three
- Peter Parker
- Crab Walk
Ball Four
- Reverse Lunge
- Broad Jump
Ball Five
- Carolina Dry Docks
- Crawl Bear
Ball Six
- Sumo Squat
- Reverse Lunge
Ball Seven
- Wide Arm Merkins
- Side Shuffle
Ball Eight
- Squat Jump
- Side Shuffle (flap jack)
Ball Nine
- Hello Dolly
- Mosey (back to beginning)
3 Burpees
We repeated this cycle three times with increasing reps.
- Round 1: 10 reps
- Round 2: 20 reps
- Round 3: 30 reps
Mosey back to COT for 4 minutes of Mary.
Joined by the ruckers and did Nameorama, Announcements, Prayers/Praises.
I appreciate the opportunity to lead!
Bones