Sixteen bootcampers/ruckers arrived at The Swamp/Chupacabra to get better with their F3 brothers and share some morning pain.  After delivering the disclosure to the PAX (including one FNG – Welcome “Wing Nut”!!), the ruckers left to do….well, rucking things and YHC led the bootcampers on a brief mosey to an adjacent parking lot from COT.

      My plan going in to the workout was to dig a little bit deeper into the exercon for some more obscure exercises.  We circled up and started with 10 Copperhead Squats.  I was quickly reminded that this four-count squat exercise is strikingly similar to the low-slow squat but…. it was in the exercon so I was going with it.  After the Copperheads….eh hem…. Low Slow Squats, we did 10 Imperial Walker Squats.  (After each cross-over add a squat) and 10 mountain climber merkins.  I “adjusted” (messed up) the movement count slightly on that one which led to some brief mumble chatter.

     We then moseyed to the fountain where each member of the PAX started a ladder of Dirty Hookups.  (Exercon’s terminology, not mine)  Each person begins in the plank position facing the fountain.  With the first count, put one arm on the wall of the fountain, then two, then one, then back to plank.  YHC called out the cadence then it rotated clockwise with each PAX calling it out.  All members did each rep.

    After two rounds of Dirty Hookups we partnered up for some stair exercises.  Starting at the fountain, and with your partner, each PAX did 20 dips on the benches then ran over to, up and down the opposite stairs.  Someone zip-tied the gate at the bottom so we called an audible.  Instead of running through the now, non-existent open gate, we did 5 squats at the bottom and ran back up the stairs and over to the fountain.  The PAX completed five rounds of this so, we got in 100 dips and 10 rounds on the stairs.

    Once completed, we moseyed to the front of Target.  At each red ball the PAX completed 2 burpees.  Between the balls we alternated between Bear Crawl merkins (merkin on the fourth count) and Lt. Dan’s.  We modified the return trip and did 5 flutters at each ball.  To get to the next ball the PAX ran two balls ahead and returned one. – Mini suicides.

    Short on time, we headed back to COT with a brief stop at the fountain for two more rounds of Dirty Hookup ladders.

    After brief announcements, (read your newsletter) prayers included internal reflection, Tardy’s niece and Lutefisk’s daughter.

   Thanks for the opportunity to lead!

Half Shell