AO: DTSP Bootcamp

When: 03/06/2021

PAX:

Number of Pax: 6

Pax Names: El Capitan, Peach, Tinker Toy, Train,

Number of FNGS: 0

FNG Names:

QIC: Smudge and Train


The BackBlast:

0700 Saturday Workout 3/6/2021

6 strong braved the fartπŸ’¨πŸ›Œ

Warmup

Mosey to the field

Round 1: Burpees broad jumps 20 yards all exercises x 10 IC unless noted:

T πŸ›‘ Merkins

Merkins

Jack Webb’s x 5 SC

Arms:

Suicide from palm trees to halfway point in the field then Merkins X 10 nur back exercises x 10. Continue Suicide run to pavement Merkins x 20 nur back with Merkins x 20.

Legs

Lung from palm trees to halfway point in the field then πŸ’ 🐫 x 10 Backwards lung backπŸ’ 🐫 x 10. Continue lungs run to pavement πŸ’ 🐫 x 20 Backwards lung back with πŸ’ 🐫 x 20.

Core

🐻 crawl from palm trees to halfway point in the field then big boy situps x 10 Backwards 🐻 crawl back then big boy situps x 10. Continue 🐻 crawl to pavement big boy situps x 20 Backwards 🐻 crawl back with big boy situps.

Tree slalom

Then exercises xΒ  5 IC

Dimond Merkins

Wide Merkins

Dimond Merkins

Wide Merkins

Tree Slalom

Then Mary prior to heading back to the flag

Q: Smudge & Train

PAX: El Capitan (Respect), Peach, Tinker and Big DIF (F3 Charleston)

COT: Prayers for Smuge’s older brother Carlos as he is recovering from puncture wounds from a pitbull attack. Prayers for El Capitan as he travels to Honduras next week.

 

 

 

 

Leave a Comment

F3 Suncoast