THE SCENE: 44 degrees, with no rain in the forecast, so the moisture that was present must have been 100% humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Award Winning Way AKA Ole Smokey’s 3rd Leg. There were no participation trophies given on Award Winning Way this AM.
THA-THANG:
| Perform these exercises at the bottom of the hill with the ruck | |||||||
| 10 | American Hammers | ||||||
| 10 | Curls | ||||||
| 10 | Tri Ext | ||||||
| 10 | Over Head Presses | ||||||
| 10 | BBS | ||||||
| Run to the first break in the median, perform 5 burpees, then continue to run to the top of the hill, then 5 more as you run back down the hill. | |||||||
| Perform these exercises at the top of the hill with the ruck | |||||||
| 10 | Squats | ||||||
| 10 | Lunges (each leg) | ||||||
| 10 | Calf Raises | ||||||
| 10 | Monkey Humpers | ||||||
| 10 | Merkins | ||||||
| Repeat the 3rd leg 10 times | |||||||
The goal was 10 times. Several of us made it 6 times, which would be 660 reps each. My GPS had me at 2.87 total miles which is less than I wanted. My plan was high heart rate work. Often in rucking, my heart rate is lower than running or the regular boot camp. I wanted us to use the hill and subsequent exercises to keep our heart rate high to improve our endurance and ability to sprint or climb hills under weight. After the 6th repeat, we dropped the exercises and repeated the hill 3 more times for a total of 9 hill repeats. We made our way back to the AO to meet up with the Boot Camp.
MARY:
We joined Pool Boy for a couple of Merkins before he called time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
See Pool Boy’s Back Blast from today.
MOLESKIN:
See Pool Boy’s Back Blast from today.
ANNOUNCEMENTS:
See Pool Boy’s Back Blast from today.