24 men met on a brisk morning at The Swamp.  Some came for bootcamp, some for Ruck, and the others for a little run and fellowship.  Here is what the bootcampers did:

The Thang:

Dynamic warm up with knee pulls, ankle pulls, lunge/arm extensions, arm circles, shoulder stretches, toy soldiers.  Mosey out to COP:

SSH x 50, Merkin x 10, Windmill x 10,Diamond merk x 10, LBC x 25, Squat x 20, IW x 20, Mountain climber x30/hold/6″/hold/6″

Line up along the curb for 11’s.  1 derkin/10 dips, 2 derkins/9 dips, 3 derkins/8 dips. ….all the way to 10 derkins/1 dip.

Mosey to adjacent lot, break into groups of 4 and run 40 yard spints, with short recovery.  I think we did 10 today (give or take – crowd pleaser)

Mosey to the alley between Home Depot and Target.  Line up along the wall.

Balls to the wall, then bearcrawl to the opposite wall, and back up to BTW.  Bearcrawl back to the start.  Extended people’s chair with overhead hand claps.    Rinse and repeat whole thing.

Mosey back to the 1st lot for ABLAB:

Freddie merc x 25, Pretzel crunch x 10L/10R, Hello Dolly x 20.  Superman hold x 3, V-up x 10

Indian Run back to COT

Moleskin

Wow – that was quite a crowd for a Friday!  It was an awesome morning – cold, crisp weather, the tree Xmas lights out, and a good motivated group.  There was a lot of chatter before we started and when we finished, but not so much in the middle.    I had a couple challenges this morning (Peter Brady voice on a couple cadence counts and having a larger group than expected) so a couple audibles were called during the workout (dips and derkins, bearcrawls in the alley). Luckily, this place is HUGE so there plenty of room to improvise.  I like to break out the sprint repeats every now and again to get the Pax moving out of their comfortable run pace.  T-claps to Wild Thing and Cha Ching (hey, that rhymes), for really pushing the pace on each repeat – well done gentlemen!   Also, shout out to our war baby today, Sweet Feet, age 10 for coming out with Dad and braving the cold.  Good luck with the test today, young man.

The Ruck craze taking over Fort Mill  was in full display this morning.  Earlier this week, the ruckers took over the bootcampers at Golden Corral and forced them to join the ruck.  When will this madness end?  It was great to have a large festive group, with lots of new faces this morning. Everyone worked hard today and it was a pleasure to lead them.

Announcements/Prayers/Praises:

Xmas Party (Dec 17) , Turkey collection for the Paradise neighborhood (Dec 17 – Deacon, Figaro, Bolt), Joe Davis Run (Jan 7).  Read the newsletter!

Prayers for those that struggle with the holidays and a call to the Pax to spread hope.

Prayers for several children with serious illnesses (too many), medical tests, and , and

Prayers and good luck to all of the runners traveling to Kiawah for the marathon and 1/2 marathon.