My 2nd of 3 Q’s in 3 days. Always a pleasure to Q The Swamp! Now that I am Ruck free and with no big race on the schedule I’m free to just do regular old Bootcamps. My favorite workouts combine a good amount of running(big surprise) with a bunch of other stuff so that is what we did today and was glad to have a bunch of guys to share it with.
Started off with s nice mosey warm-up with some dynamic warm-ups of butt kicks, high knees, shuffles and some karaoke.
Circle up in the HD parking lot for COP consisting of SSH, IW, Carolina Dry Dock, Peter Parker, Mountain Climbers, then a series of Downward dog to Honeymooner. Back on our feet for Windmills, Apollo Ono(look out for the car), and just for fun some Monkey Humpers.
Mosey to the bike racks at HD for the main thing. Partner up for a nice BOMBS routine. One partner does the exercise the other does a lap around Home Depot. There were some complaints that the lap was a little long even though I assured them it was only about 1/4 mile I was accused of measuring Zima miles.
50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Sit-ups(crowd favorite), 250 Supine Pull-Ups(only because I hate squats and I needed an S). We did not make through all the pull-ups, headed back to COT for a few minutes of Mary, ending with a Body Destroyer.
Announcements – Convergence 5/24, Honor Badger at Golden Corral 5/21 wear Red, Read your newsletter
Praises for Lutifisk daughter, Dungaree’s 1 year anniversary, prayers for kids cancer relapse.
Challenged the PAX to take the role as the leader in their home. We are called to lead, do not be a passive bystander or even worse do not take or accept the role as another child in the house. Be the man/leader you are called to be.
Thanks as always for the opportunity to lead this great group!!