F3 Greenwood

11 guys showed up at Talon to take on a Saturday bootcamp courtesy of YHC.  DC and I were planning for a pre-BC mosey so i wanted to make sure the bootcamp delivered some high impact work that gave muscles something the think about.  So it was determined to give them something i knew would accomplish just that:

 

Warmup –

SSH *12 IC

 

Grab block and mosey to sideline of football field.

 

“1550”

 

Complete the following work and after each round include a mosey across the field and back pedal back:

 

Running clock, get as far as you can in the 1 hour:

 

15 Burpees and 50 big boys;

14 Burpees and 50 merkins;

13 Burpees and 50 monkey humpers;

12 Burpees and 50 flutters (count right leg only);

11 Burpees and 50 bicep curls;

10 Burpees and 50 jungle bois;

9 Burpees and 50 leg raises

8 Burpees and 50 chest presses

7 Burpees and 50 bonnie blairs (count right leg only);

6 Burpees and 50 Russian Twists (Count right side only)

5 Burpees and 50 OH Presses

4 Burpees and 50 lunge walk steps (count both legs)

3 Burpees and 50 LBCs

2 Burpees and 50 thrusters

1 burpee and 25 Thruster and 25 Goblet Squats

 

Early finishers:

1 lap around field 25 merkins, 25 abs

2 laps around field , 50 merkins, 50 abs

3 laps…

 

Time called at 8:00am

 

COT/BOM

 

Great work this morning.

Quickie showed out.

Bengays 2.0s were impressive.  (As was he a few days post op)