AO: Bootcamp University Corner - Publix

When: 10/06/2021

PAX:

Number of Pax: 9

Pax Names: Big Mac, Bing, Chilipepper, Condenser, Next Time, Sir Wallace, Sonic Boom, Spartan, Wolverine,

Number of FNGS: 1

FNG Names: Sonic Boom

QIC: BigMac


The BackBlast:

Your humble Q arrived at 4:15 only to find Condenser snd chili pepper parking to have their shield lock meeting .. what a heart worming seen when you seethe brotherhood we have ✊ .

Set up , music playing and pax started rolling .. handed them workout explanation and the goal of the workout was simple .

will start at 5:15 with our disclaimer and core principles then will pump our heart rate quickly to 120-150 and keep in that range for the entire 45 minutes!!

* Warm up

1/8 Mike fast 1 minuet

Side Straddle hops x25 fast base

 

*The Thang

ROUND 1 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, 1/8 mile run

ROUND 2 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 1/8 mile run

ROUND 3 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 Moroccan Night Club, 1/8 mile run

ROUND 4 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 Moroccan Night Club, 40 shoulder Taps, 1/8 mile run

ROUND 5 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 Moroccan Night Club, 40 shoulder, 50 side straddle hops, 1/8 mile run

HIT CIRCUIT  5:55-6:00 AM

20 Sec. Exercise

10 Sec. rest Blank    

 1- High knees 

2- Side straddle hops

3- Mountain Climber

4-Big Boy

5- Fast Upper Cuts

 

6:00 AM and you can see every one of the pax in pool of sweat …

mission Accomplished..

*Announcement

– Sir Wallace 5 K tomorrow

– Wild Pax

 

*Prayers
Chili peppers 2.0

 

*FNG
Welcome to the family @Sonic Boom

We closed it with our 4 Steps of Comfort zone and challenging the group to respond and break their comfort zone .

it was an Honor to lead such a group of  HIM

 

BigMac Out

 

 

 

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