AO: Hard Knocks University Bootcamp - Wednesday

When: 03/01/2023


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

FNG Names:

QIC: Brutus

The BackBlast:

Pre-blast: None.

PREP:  No time.

WEATHER: warm-ish

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


Mugsy appreciation for pax reaching while recovering from shoulder surgery

Bing ticker

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.

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