AO: Hard Knocks University Bootcamp - Wednesday

When: 09/22/2021

PAX:

Number of Pax: 12

Pax Names: Big Mac, Bing, Brutus, Cavallino, Chilipepper, Condenser, Mrs. Doubtfire, Papa Smurf, Posh, Ripken, Sir Wallace, Stagecoach,

Number of FNGS: 0

FNG Names:

QIC: Chilipepper


The BackBlast:

Gooooood morning for IronPax..  12 Pax but heavy on the Ruckers this morning for some reason….

 

5 Core principles and Ruckers split off and played with their rucks while the real Pax completed the IPC week 3.

B the EMOM

When EMOM goes off run 50 yards and continue exercise until you reach the desired reps.

  1. 50 Kraken Burpees (3 hand release merkins to a burpee = 1)
  2. 400 Meters ( 1 Lap)
  3. 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
  4. 800 Meters (2 Laps)
  5. 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
  6. 1200 Meters (3 Laps)

 

Modified “B” the EMOM

  1. 30 flying squirrels
  2. 400 Meters ( 1 Lap)
  3. 30 regular burpees
  4. 800 Meters (2 Laps)
  5. 30 Bonnie Blairs OR alternate forward Lunges (right leg-left leg = 1)
  6. 1200 Meters (3 Laps)

 

Announcement

  • Wild pax
  • 10 year
  • Veterans day Chad 1000 vet day. Nov 11
  • Laps 4 Life Thursday 7th

 

COT

  • Iron man 1/2
  • BigMac family
  • Stagecoach and his new Job
  • Chilipepper’s 2.0 and 2.1
  • Brutus 2.0 and 2.1 engagement
  • Sir Wallace friend Covid Carolin continued battle
  • Bings coworker Jimmy Kline pass away from Covid and his friend  Chris Cady
  • Mrs Doubtfire

Leave a Comment

F3 Suncoast