Here I was, actually at a sweet brewery in Surf City NC on a family vaca (Salty Turtle Brewing Company), taking some ‘adult’ time away from having to watch my 2.0’s like a hawk on the beaches of Topsail. Got to thinking after seeing my boy Shakespeare Q at Grandstand in Myrtle, man wouldn’t it be great to get at least one f3 workout in if I’m within distance. Come to find out, the Cape Fear pax had an upcoming boot camp on that Friday, about 45 min from where I was staying. A couple tweets to the F3 Cape Fear twitter handle, and some never ending chatter from my Lake Wylie / the Fort brothers, and it was confirmed that the Friday Q would relinquish his duties for this week and hand them over to an out of towner. Much thanks for that men – felt great to get out.
Knowing these guys wouldn’t see me for a long time, I figured it would be ok to throw as many burpees at them as possible. What I didn’t expect was to have a mini beer Olympics at the beach house the night before after the kiddos went to bed. Luckily, that finished at 11p so I got to bed early and woke up at 4:30a to make the long trek out to Stingray, an awesome park outside of Wilmington. The 2 FNG’s confirmed the night before both ignored my calls to get up and come with.
Upon arriving there a little early for the 5:30a start, I met a few of the pax who were startled by the fact that the shovel flag was completely torn from the shovel and missing. 3 pax came to pre run 3 miles (these guys don’t mess around) and by the time they got back it was gone. I sure hope the wind caused this, but anyway, we quickly discussed my lack of warming up and that they should all stretch. Upon hitting go-time, we got to work:
- EMOM – I brought my trusty bluetooth speaker and did my infamous warm-up for 5 minutes
- 30 SSH’s and 8 burpees every minute on the minute for 5 minutes. After a quick 150 SSH and 40 burpees to the sweet sweet sounds of buckcherry and the rocky soundtrack, we moseyed for a burpee mile so I could get the lay of the land
- Burpee mile – ran a mile loop of the nice trail at the park and stopped every quarter mile to do 5 burpees and then a random ab workout until the last pax finished. About 15 minutes in and we had a mile under our belt, 150 SSH and 60 burpees.
- 11’s, Zima (Sweati CSAUP) style – informed them that our 11’s would be different than what they’re used to. We’d do 1 burpee, 1 dip, then 2 burpees and 2 dips, then 3 / 3, 4 / 4, you get the point, up to 11. That’s an add’l 66 burpees and 66 dips in about 6-7 minutes. Got us to a mile run, 150 SSH, and now 126 burpees, and 66 dips
- Switched it to 7’s, but did it the right way. We moseyed to a new parking lot and did a true 7’s (1 rep at the start, run to the other end of the parking lot and do 6 reps, run back and do 2, then 5 on the other end, etc etc…). We did the worst merkin ever for the first exercise (1 worst merkin ever = 1 wide arm merkin, 1 merkin, 1 diamond merkin). The other exercise on the other side was bomb jacks. So post #4 station, we did 21 worst merkins ever (equivalent of 63 merkins) and 21 bomb jacks.
- Last but not least, we didn’t have a ton of time, maybe 7 minutes, so we stuck w/ 7’s but did burpees (hehe) and regular merkins, only the kicker was you had to bear crawl to the other side of the parking lot between exercises 1 and 2, and then jog back once you finished the “top” of the 7. Most pax got through about 4 or 5 rounds of that, so the burpees being the first exercise (starts w/ 1 rep), we got another 10 reps in of burpees and about 22 merkins on the other half w/ some bear crawls / jogs in between.
End count was about 2 miles covered, 136 burpees, 150 SSH, 66 dips, 85 merkins (21 worse merkins ever = 63 merkins + 22 merkins on the #5 station), 21 bomb jacks and some bear crawls sprinkled in.
At one point during the burpee mile when I was picking up the six, I heard a couple almost vomits, so not sure when it happened, but it was confirmed that it happened either then or after that lol. Always a good sign and a heck of an effort by that Pax who gave it his all, even if it made him get a little sick. I feel like I received a medal.
Appreciate the 10 other pax for coming out and supporting a Guest Q and for their push throughout the boot camp to finish strong. We had some prayers for family (one brother) with cancer, travels, and for 2.0’s. Thanks for having me out men – looking forward to the next time!
Cha Ching