It has been quite a while since I have posted to a bootcamp because I have been focusing on my runs lately and preparing for BRR, but I couldn’t pass up the opportunity to start off my birthday by sharing the gift of pain with my F3 brothers. When I planned the workout, it looked like a good one on paper. I think it lived up to my expectations and everyone got in some good work to start their day.

Conditions: Mid 60s and not too humid

Disclaimer given at 5:15 and we got started.

COP

20 Side Straddle Hops IC

20 of each IC: LBACs forward/backward, Overhead Claps, Front Claps, Moroccan Night Clubs 

20 Imperial Walkers IC

20 American Hammers IC

MAIN THANG

Mosey to the center of the Epicenter

21-15-9s:

3 rounds OYO: 21 dips/15 Australian Mountain Climbers/9 Hand Release Merkins

Plank for the 6

Mosey to the Hill

Uphill Brenton:

3 rounds OYO: Broad jump up the hill. After every 5 jumps, 3 burpees. Bearcrawl down.

Crunches for the 6

Mosey to the Gazebo

21-15-9s

3 rounds OYO: 21 Incline Merkins/15 Big Boy Sit-ups/9 V-ups

Exercise of choice for the 6

Mosey to the Playground

10 pull-ups OYO

Time called at 6 and we moseyed back to the Shovel Flag.

COT

Count, Names

Announcements: 

2nd F lunch at Fusion today.

Saturday BC is at Shipyard.

Laurens launch is Aug 12. Look for more info this week.

Closed in Prayer

NMM:

Great work today by the men who posted. Everyone worked hard today and pushed through the work.

Polly was definitely missed today. The mumblechatter was at a minimum by Epicenter standards. Get that knee healed up soon so you can get back out with us ASAP!

I appreciate the opportunity to serve by leading a workout for my F3 Greenwood brothers. Thanks to those who posted and motivate me to continue to get better every day.

Dixie Chick