AO: Bad Clown Bootcamp - Friday

When: 06/10/2022


Number of Pax: 14

Pax Names: Callahan, Dasani, Dr Feelgood, Fireball, Lancelot, Maui, Mrs. Doubtfire, Papa Smurf, Sea Lion, Spamalot, Spartan, Steel, Usher,

Number of FNGS: 0

FNG Names:

QIC: Blade Runner

The BackBlast:

Novelty Acts — same exercises, just in a different order.

Not my VQ, but my VQ for Bad Clown and by far the biggest AO I’ve Q’ed.


Open to all men

Held outside rain or shine

Led in a rotating fashion

Ends in a circle of trust


Two-lap Mosey with the usual drills


10 burpeees

20 merkins

30 Squats

40 LBCs

50 Moroccan nightclubs


Happy Jacks

5 side straddle hops in cadence

2 jump squats.

4 sets


Broken Burpees

do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up.

repeat with sets of 5



4 jumping lunges IC

4 merkins IC

7 sets


11s. — German long swims, muffin top dips (alternate sides)

Lunge-walk is mode of transportation


Field of Dreams

1s AMRAP Squats

2s AMRAP Merkins


4s 15 Burpees then run to First, relieving the Pax there.

Continue until all Pax have done the Burpees.

Two-lap mosey to cool down

Count off

Name o Rama



Prayer requests



Dear Lord

We’re grateful for this opportunity to exercise, to challenge ourselves and support each other.

We know that many are not as fortunate as we are.

Help us to appreciate all our blessings: our health, our friendships, our comforts, our families.

Help us to be generous to everyone we meet. P all right

Give us the strength to be diligent in our work and face our challenges with courage and integrity.

In Your name we pray


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