When I first started coming to F3 bootcamps, I enjoyed the workouts that were fairly stationary and involved a lot of coupon work. I completely despised the mobile workouts and admittedly avoided some where I knew that was coming. Primarily because I was terrible at it and it left me completely gassed. What a difference a year and a half makes. While I still enjoy throwing coupons around, I actually enjoy the mobile bootcamps and have started incorporating more of that into my Q’s.
Conditions: Warm and Muggy (Typical June morning in SC)
Disclaimer: Given with the 1 minute warning
Warmup: Let’s mosey around the track, turning past the playground, by the roundhouse, then back to the soccer fields.
The THANG
Lineup on the sideline
Karaoke to the 1st light (approx. 10 yards)
10 merkins
Crawl Bear(#crowdpleaser) back to the sideline
5 Burpees
Rinse and repeat to the second and third lights (approx. 20 and 30 yards) increasing merkins by 5 at each light
Let’s mosey…around the track to the field next to the tennis courts
One set of 11’s
1 big boy situp run to the other light (approx. 30 yards) 10 reverse crunches
Each lap increase BBS’s by 1 and decrease reverse crunches by 1 so that the total reps always add up to 11
Let’s mosey…around the track to the playground next to the baseball fields, then to the roundhouse in the center
Partner up
Partner 1 – 10 Australian Mountain Climbers
Partner 2 – LBC’s until partner 1 is done
Rinse and repeat
4 rounds completed
Let’s mosey….back to the flag via the track by the soccer fields
There’s a couple of minutes left…Pax choice
Weaver – 10 burpees OYO (after Polly said “pick anything but burpees”)
Polly – 10 flutter kicks counting one leg – that wasn’t enough for Polly so 10 more
Time’s up
Count: 8
Names
Announcements: Tshirt order ends 6/17, 2nd F at Fusion, No book/bible study on Friday (these were all relevant if I had posted the BB within 24 hours)
Prayer Requests: Solo’s son, BenGay’s family, Cold Feet’s M, Weaver’s dad
BOM
NMS:
It was great to see Otis and BenGay back out for at least the 2nd or 3rd time since FNG day last Saturday. This F3 thing really will change you and make you better in all aspects of your life, just stick with it.
#Cobains on the tardy BB. There is really no excuse, I just didn’t get it done in a timely manner. I’ll try to do better next time.
Plenty of mumblechatter courtesy of the AOQ. That’s probably the part I enjoy the most about the Epicenter.
When the 1 minute warning was given, the pax instinctively circled up around the shovel flag. I knew they were expecting the typical SSH, IW, cut the grass warmup but I wanted to get the heartrate up a little before we got to the Thang. I got a few odd looks when I said, “Let’s mosey” instead, but everyone followed along and most were breathing heavy by the time we arrived back at the soccer field so I think it worked. Q-drenaline probably made it more of a fast mosey.
Strong work as usual put in by the Epicenter Pax. I’m trying to make a habit of signing up to Q at the Epicenter at least once a month. It’s always a pleasure to lead the boys at the mothership.
-Piddler