It’s time for me to recommit to bootcamps on a regular basis.  With race behind me, i plan to ramp up my bootcamp attendance and strength training regimen.  It was clear today that i have been missing the HIIT training that we should all know and love.  I am also afraid that based on our lack of attendance across F3 Greenwood bootcamps, that many of our PAX have been ignoring what brought us together originally and have migrated to other interests.  That said, there is nothing better in this world than an ass kicking bootcamp to humble even the fittest of PAX.  I encourage you to get back if you are skipping (or making excuses) for easier things.

4 top quality PAX gave Fury a go this morning and pushed each other for an hour.  It went down like this:

Warm-up  

21-15-9

21 Burpee Block Jump Overs

21 Thunderstick Squats

21 Bonnie Blairs (count right leg only)

5 Tire Flips

15 Burpee Block Jump Overs

15 Thunderstick Squats

15 Bonnie Blairs (count right leg only)

5 Tire Flips

9 Burpee Block Jump Overs

9 Thunderstick Squats

9 Bonnie Blairs (count right leg only)

5 Tire Flips

What a start!  It was at this point that Alpo looked down to note that we were only about 12 minutes into the workout.  That’s Fury for you.

Mosey to Dog Park Gazebo

Gazebo Work

I explained to the PAX that during Chicago race i experienced cramping in my calf muscles.  So we worked in a good bit of calf raises.

50 Merkins (i think we all completed unbroken)

50 calf rasies

50 leg raises on picnic table

30 dips

30 calf raises

30 flutters (right leg only)

30 jungle boi squats

30 calf raises

30 LBCs

30 merkins

30 calf raises

30 Russian Twists

30 dips

30 calf raises

30 leg raises

30 incline merkins

30 calf rasies

30 flutters

Mosey back to Pull-ups

Pullup station work

5 tire flips

10 strict pullups

50 Flutters

25 Thrusters

10 tire flips

50 Block Curls

5 Tire flips

50 Chest Presses

Max Effort Pullups

COT/BOM

• As mentioned above, i was gassed as a result of this workout.
• Good discussion form the guys throughout ranging from tranches, race relations, Alex Trebek, Roth IRAs, and how quickly life can change.
• Excellent effort from everyone.  I’d go to war with these three anytime (even if one does drive a highlander).  Never question their commitment.
• In what can only be described as the most nonchalant exchange of AOQ duties ever, I took the reigns from Alpo and will serve as Fury AOQ for a while.  So get your asses ready for some foul language and weasel shaking.  I will be calling folks out on the regular so don’t get your panties in a wad.