AO: Hard Knocks University Bootcamp - Wednesday
Number of Pax: 18
Pax Names: Brutus, Callahan, Chilipepper, Dora, Fireball, Gold watch, Manning, Mrs. Doubtfire, Mugsy, Posh, Sir Wallace, Sonic Boom, Spamalot, Spartan, Sully, Teletubby, Usher,
Number of FNGS: 0
PREP: No time.
5:15AM: 5 core F3 principles. Welcome (back) to C-PAP – it’s been a hot minute!
WARM UP: parking lot mosey with 2 stops for various exercises; SSH, merkins and squats (?). 2 interruptions for late pax (Usher and Fireball), who were each rewarded separately by standing in the middle of the pax circle watching all other pax (who managed to make the 5:15AM start time) complete 5 burpees OYO.
THE THANG: Accordingly to Spamalot, this is called the “Grinder” – badass name for sure. So it is said, so it shall be.
Get into groups of 3; there were 18 pax, so perfect. 3 team members @ start point (“Location #1”), then GO! One team member remains and begins Location #1 Dora (see below). 2 other team members run to far side of parking lot (approx 20-25 second run). When the other 2 team members arrive @ Location #2, one pax remains and begins Location #2 Dora (see below). The 3rd team member then returns immediately to Location #1, and takes over Location #1 Dora, while that pax then runs to Location #2, picks up Dora #2, etc. One team member is always running between the 2 locations, and the other 2 are doing each of the 2 Doras, switching off every time the running pax reaches a Dora location. It’s a Grind; always moving.
Pax will execute a Dora at each location from an established list of exercises / count. Exercises as follows:
Dora Location #1: Merkins (200), Squats (200), Imperial Walkers (100 x 2), Moroccan NC’s (300), Gas Pumpers (200), Lunges (100 x 2), Plank, SSH (300 x 1). Back to the top if finish.
Dora Location #2: LBCs (200), Windmills (200 x 2), Superman Swimmers (200), Burpees (100), Big Boy Sit ups (200), Iron Cross (with beer cans) – 2 cycles, American Hammers (300 x 2), Get Ups (100). Back to the top if finish.
PLAYLIST: Some mother rucker (Condenser) swiped YHC’s phone, so Sonic Boom provided the music – a mix of dance club and rock. Meh.
April 22 – Adventure trail run 5K, 10K, 15K
Mysterio2 – May 20
VMA stuff – lots of opportunities
PRAISES / PRAYER REQUESTS:
Mugsy appreciation for pax reaching while recovering from shoulder surgery
Fireball’s work with the Ignite group
SUMMARY: Excessive exercise quantities. Oh well. Deal with it.
As usual, a lot of fun to sweat with the boys.