AO: Bad Clown Bootcamp - Friday

When: 08/06/2021

PAX:

Number of Pax: 17

Pax Names: Bluegrass, Callahan, Chilipepper, Condenser, Crabcakes, Dasani, Defib, Dr Feelgood, Goob, Papa Smurf, Pennypincher, Sea Lion, SnapShot, Spartan, Stagecoach, Steel, Wolverine,

Number of FNGS: 0

FNG Names:

QIC: Steel


The BackBlast:

YHC showed up a little early at 5:14.  The five core principals were stated, sorry I forgot the disclaimer but there were no FNGs so we all aware of who to sue when something goes bad, Bing.  We headed out on a simple mosey interrupted with an army crawl, the main reason I like the army crawl is that everyone hates it!  Come on boys, this is boot camp, not band camp.  We circles up for some cadence exercises including Morro an night clubs, imperial walkers, crab jacks, plank jacks and LBCs.  We then each grabbed a rope and headed to the bridge guard rail where we performed 2 sets of 10 exercises 55 secs on and 30 secs rest using the rope around guardrail.

Squat jumps, chest fly, bicep curl reverse lunge jump, chest push, pull row, side lunge, long arm pull, triceps extension, and jump rope.

We then headed to the bottom of Sniper hill and proceeded to finish off the remaining few minutes with hill sprints.

 

 

 

 

Leave a Comment

F3 Suncoast