7 seasoned veterans (Waffle House is pretty young) showed up at Carmel Road Park for an easy boot camp run by a very seasoned veteran (only one speed when running). First morning of the year under 40 degress so the gloves and long pants (leg warmers for a few guys - those still a thing?) were in order.
The Thang: Mosey over to church parking lot for warm up COP with SSHX30, Squats down count to 15, merkins down count to 20, and parker peters X19.
Head to the football field next to the church for an old one but a good one. Four corners with 10 count of called exercise at each corner (squats, merkins, LBC's, lunges, and burpees (5))
Mosey up to the church courtyard for three rounds (5, 10, 15) of three exercises (dips, incline merkins and step ups).
Down to bottom of parking lot for some partner work. Partner 1 sprints up to flat part of lot while partner two does called exercise and then flap jack. Flutter kicks, Dolly, Knee ups, CDD's, and burpees.
Up the parking lot to the flat section alternating between bear crawl, lunge walk, and broad jumps. A few minutes of wall sit and then balls to the wall with down count to 10.
Over to starting point for all you got down and back the parking lot and then finish with sit ups until the clock ran out (31 I think).
NM - Got nothing - smoked
Announcements:
Fund Raiser next Friday (10/28) afor Double Trouble family and Rama Road Elementary). Buy some barbecue or just make a donation. More info on Twitter and Slack (#f3metro-twitter channel)
https://twitter.com/GuantanamoF3/status/1582374960709791744
We are looking for more men to fill out our survey and get involved in #PHT (Positive Habit Transfer) - Model, instruct, and guide boys in order to inspire peer leadership. https://docs.google.com/forms/d/1TiXH_qtvM-xyjRqAU18wVx85R446sTeCEkIfaE7_Lcg/edit
As always, an honor and a blessing to Q an F3 workout.