It was a very chilly day at the Swamp this morning. Excitement was in the air for Bing’s last workout in the Fort.  When 5:15 hit, we had 6 Pax ready to ruck and 18 Pax ready to bootcamp.

To warm up we took a short mosey around the Swamp with some dynamic exercises (High Knees, Butt Kicks, Karaoke, Toy Soldier). We finished in the Home Depot parking lot and circled up for COP.

I reached out to Bing the night before to see if he wanted to participate and he volunteered to take the COP. So I handed it off to Bing for a variety of work (Merkins, Windmill, SSH. Once everyone was loose, Bing passed it back and it was time to get to work.

The Thang

I tried to design a workout that would test the Pax without requiring a lot of running. So that means Burpees, 100 to be exact. I brought back a new favorite of mine, the 100 Burpee Challenge. It consists of 10 different burpee variations for 10 reps with 30 second rest in between. The burpees were:

• X Burpees
• Split Burpees
• Thigh Slap Burpees
• Burpees w/ Parker Peter
• Squat Hold Burpees
• Burpees with SSH (3x)
• One-Legged Skier Burpees
• Heel Slap Burpees
• Frop-Hop (3x) Burpees (May need to change the names of this to Make-It Clap Burpees)
• Hand Release Burpees

This is the perfect start to a workout on a very cold day. Nothing gets the blood flowing like 100 Burpees.

Then it was onto the next. We moseyed to the alley behind the Home Depot for some wall work.

We started People’s Chair with 25 Overhead presses. When finsihed it was 5 Burpees OYO. Then back to the wall for People’s Chair with 50 Overhead Presses. When finished it was 5 more Burpees OYO. Finally it was People Chair with 75 Overhead Presses. When finsihed it was 5 more Burpees OYO.

Next we moseyed to the infamous ‘Big Red Balls’ in front of Target. Not a final tour of the Swamp without the Big Red Balls. Here we bear crawled while stopping at each ball for 5 merkins. This was a much better idea on paper. #SoMuchBearCrawling

With only a couple minutes left we formed two lines for a nice Indian Run back to the shovel flag.

When we got back to the shovel flag we met up with the ruckers and Bing closed out the final minute with some merkins.

Thanks to all the Pax that came out to support Bing as he embarks on this new journey in his life. I believe I speak for all the Pax, when I wish him all the best as he starts this new chapter. Your positvity and energy will surely be missed in the Fort.

Prayers

• Mr T’s wife dealing with loss
• Parents traveling to Indonesia
• Olaf’s new baby
• WWL M sister-in-law dealing with cancer
• CSPAN’s M having knee surgery
• Gear’s family friend waiting on medical testing
• Royale’s father
• Bonsai’s wife recovering
• Bing’s 2.0s and the move to FL

Until next time, its back to the hunt…