Great way to start your week.  5:15 bootcamp with 95% humidity! We gathered up in the gloom and I was happy to see 10 guys join me for our Monday morning beat down.  Two Ferns made his Crows Nest debut, Austin Powers returned  from his vacation across the pond and we had Viogt join us from Rock Hill at the request of Homebrew.  Excellent group this morning, especially after Olaf and Nemo ran up late to COP!

I quickly gave the disclaimer and we were off. Mosey down the service road to the back parking lot of the school with several dynamic warmup moves.  It’s funny how you go under the street lights and they TURN OFF when we stroll by… really tells us how wanted we are.

COP

Random counts of Imperial Walkers – Moroccan Night Clubs – SSHs – Merkins – Yoga – and Mountain Climbers

Didn’t take long to break a sweat, so we moseyed to the playground area farther back in the school.

We started a cycle of an easily written, but hard workout. UvU

Station 1 = 10 pull-ups

Station 2 = 20 Merkins

Bear crawl about 40 yards to next station

Station 3 30 Sumo Squats

Crawl Bear another 40 yards back to station 1

Rinse and Repeat 5 times

Once this was over I shared a few “motivational” words about being tougher than you think you are.  Completing this cycle was a big challenge, and everyone made it.  It’s opportunities like this that show you how far you can actually push yourself.  Keep it up throughout your day and challenge yourself to be better in everything you do!

Mosey around the school to a wall for next evolution

Wall sits for 60 second counts

Wall Plank with feet on wall then we did 10 in cadence shoulder taps. (real crowd pleaser)

Wall sit another 70 seconds of counts

BTTW 30 seconds of count.

Made our way back to the front of the school for the last 5 minutes of Ab Lab.

PAX went in clockwise circle picking the Ab exercise and counting the cadence.

Ended with COT and our prayers.  Shared a summary of the 3rd F Invergence from the previous Friday.

Honored to Lead

-Royale