22 at The Swamp on this cool January morning
We got a break from rain to come out and enjoy a good end to the week
We had 3 groups, Runners, Ruckers and Bootcampers
Those who chose the bootcamp route got YHC as Q
Was nice to be back, haven’t been to the Swamp in a bit so thanks to Cha Ching for the call-up!
We took a nice mosey over to Just Fresh where we circled up to get a warm-up in
Did some SSH, Squats, MC, Peter Parker, Parker Peter, Moroccan night clubs, Plank o rama, Plank Jacks, Imperial Walkers
Moseyed over to the Red balls to partner up and do some suicides with a twist of course
Start at the stop sign with your partner and do 1 Burpee, run to the first ball together and do 10 Partner handslap merkins and run back to start together and do 1 Burpee.
Run to 2nd Ball together and do 10 partner handslap big boy sit-ups and return to stop sign together and do 1 Burpee.
Continue this alternating plan until everyone completes 9 rounds
Early finishers do squats until the 6 was in
Mosey over to a wall where we did some wall sits while each of us takes a turn and runs out and completes one Burpee
Short rest then repeat but increase to 2 Burpees
Change it up next round and do BTTW and 1 Burpee
Round 2 BTTW and 2 Burpees but go 2 PAX at a time this time so our shoulder s dont crumble!!!!
Mosey back to COT area to finish up with some AB Lab
Announcements, Yeti coming up and some PAX training for a GORUCK Heavy in a few months!!! Good luck with training and stay healthy everyone.