There are not many more exciting things to do in F3 than to launch a new AO so I was very honored to be able to lead the High Intensity portion of our new AO…..ShipWrecked! One group of Pax goes and does a 30 minute Moderate Bootcamp and another group of Pax does a 30 minute High Intensity Bootcamp. We then go to Starbucks for cafeteria afterwards. I have no idea what the moderate boot camper’s did but here is my rundown.

Right off the bat…10 Burpees. Ran across the street to the High School where we did a High Intensity COP.  2 rounds of Circle Burps(16 more Burpees ) and 10xSSH IC.

Main Event

Super Crazy 8’s

8 Kraken Burpees/8 Ski Abs/8 Donkey Kicks/8 Big Boy Sit Ups/8 Jump Knee Tucks/8 Scorpion CDD’s Left Leg/8 Scorpion CDD’s Right Leg/ 8 Jump Lunges (count both legs as one rep)-run in a figure 8 pattern around the parking lot-rinse and repeat.  We completed 5 rounds before I had to get us back over to the elementary school for COT.

Finished with another round of Circle Burps(got 9 more Burpees in).

COT

We voted on the name ShipWrecked for the new AO.  Prayer Walk this Sunday at the local schools-see Two-Ferns for details! Thanks to the leadership of Lake Wylie for the opportunity to lead!!! Peace!