Saturday Morning Bootcamp Workout: “The Sweat Fest”
Disclaimer:
Before we started, we went over a very loose disclaimer: I am not a professional. You know your own body, so modify as needed. No ego lifting, it’s just you, gravity, and maybe some regret halfway through. Safety first!
Attendance:
Mannequin
Ferb
Furdays
DK
Publix – FNG
Focker
Colonel Klink
SQL
Single Source
Kingsman
Softwood
Xerox
Jazz hands
Happy feet
Tall Tale
Novichok
Patty -Q
CoP – (5-10 Minutes)
We greased the gears and got the blood flowing while enjoying a playlist curated by YHC.
1. Arm Circles
2. SSH
3. Hill Billy Walkers
4. Runners Stretch
–Mosey over to the steep hill-
Main Thang (40 Minutes)
We hit arms, legs, and abs today, all with just body weight and sheer willpower. Modified as needed, but didn’t cheat ourself on form.
Main Thang #1: The Leg Burner 11’s
1. Squat Jumps
2. Step-Back Lunges
–Mosey over to City Place for #2-
Main Thang #2: Incremental Wall Sits
- 1 minute wall sits – lap around city place and at the end, stop and finish with 5 step ups
- 2 minute wall sit – lap and step ups
- 3 minute wall sit – lap and step ups
- 4 minute wall sit – lap and step ups
–Mosey to the Pavilion –
Main Thang # 3: Tabata – The Arm Blaster (12 mins)
We understood now why bodyweight is suddenly so heavy.
1. Merkins (45 seconds on, 15 second rest)
2. Plank Shoulder Taps (45 seconds on, 15 second rest)
3. Tricep Dips (45 seconds on, 15 second rest)
4. Mosey around the outdoor poopers
*** 2 total rounds
Final Thang: Core Crusher – Jack Webb (12 mins)
The count will be for ever 1 exercise – the 2nd exercise will be 4. Going all the way to 10 and 40.
- Big Boys (main)
- LBC (second)
–Mosey over to the flags–
CoT
CoR- 17
NoR- 1 FNG – Publix!
Announcements – Taco Ruck next Saturday, Q’s, dare to care, and F3 Awards Banquet
Intensions – prayers of life
Ended in the sky Q’s prayer.
Great work! Thank you for letting me run it this morning! See you all in the cold!
Patty
F3 Louisville 