YHC had the pleasure of the Q for 25 men this morning for Tradition’s Bootcamp. The first words I heard were from @Soundwave, “Are you going to take it easy on us today after the Murph yesterday?” My response – “Nope, my job as the Q is the make this suck.” That’s what I aimed to do, so let me know what you think:
Disclaimer
Short Mosey
SSH x 15 IC
Cotton Picker x 12 IC
IST x 12 IC
Mountain Climbers x 12 IC
2 Lines – Double Indian Run x 10 mins or so (each man sprinted 3 times)
– Man in the back sprints to front of line, sprint to back, sprint back to front. (2 sprints to the front – Double Indian Run)
Mosey to white fence in front of golf course entrance
Derkins x 8-6-4-6-8 IC
8 bottom rail – 6 middle rail- 4 top rail – 6 middle rail – 8 bottom rail
Mosey to Haunted Daycare
Groups of 3
1 man does WWII sit ups, 1 man runs to bottom of hill, 1 man does Burpees
The man running switches with the Burpee or WWII man, alternating sides of the parking lot
Did this til YHC ran down and up the hill 8 times
(Somewhere in here, I received a BS from @Trail Mix. Thanks, refer to the title!)
Mosey to Mansion Wall
Peoples Chair and Air Press – 1 min
Ball to the Wall – AYG – Nice job @Trail Mix – had to be a good solid 2 mins
Mosey back for Mary
Mary
Partner leg throw downs x 10 IC (middle, left, right = 1)
LBC’s x 15
Airborne Mind Bender
Sweaty Moleskin:
1. Thanks for the opportunity to lead you guys this morning, and you’re welcome!
2. Next time we’ll pick up the pace on the Indian Run, since @Landlord was speed walking like a FIA Pax.
3. Tradition/MECA on Tap tomorrow night 7/29/15 – Carolina Ale House – $3 Pints – 7 pm
4. F3 Dad’s – Saturday 8/1/15 at Mallard Creek Park (come watch @Ghetto D carry Coyote and Gangstas Paradise up a hill)
5. Tradition/Precinct Pool Party – Saturday 8/1/15 – Winchester Pool – 11am until… – BYOB, BYOM, $1 to get into the pool
Thanks again men! Be disciplined not only in your body but more in Godliness! “Rather train yourself for godliness: for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” 1 Timothy 4:7b-8
Enjoyed it men, sound off!
@GentleGrizzly – you definitely did your job! That Indian Run sucked for sure, and the partner workout was tough too. Definitely a great beatdown!
@Magma, @Trail Mix – good partnering with you this morning!
Good Q, @GentleGrizzly. Those double Indians were new to me but definitely upped the ante on a simple routine.
@Extra Point- good to work with you this morning. You are fast on the sprints brother!
@Helga- good to see a fellow Ridge Runner! Good to work with you on the daycare circuit too!
Nice beat down @Griz. The air presses while doing people’s chair always suck, especially with the air being extra humid. Who knew air could be so heavy?
@Spreadsheet / @Gazebo — thanks for teaming up at the haunted daycare. Way to push.
@gentlegrizzly – you are getting good at the workouts. We did a lot. Good use of all many sites. Double Indian Run was new – but felt good.
Thanks to @buckwheat for taking the time to get many BMI – Body fat scores. Process gives me incentive to move mine down.
Good to workout today. Enjoyed it!
Nice job this morning @Grizzly. It definitely sucked, especially the people’s chair with air presses. Gets me every time.
Thanks for partnering up at the haunted daycare @buckwheat and @pongo. Way to show some dedication @pongo.
Thanks for partnering up during Mary @Grizzly.
One last thing, I agree with @Grizzly, @Landlord was definitely speed walking like a FIA Pax. It was hilarious to watch.
Yeah, I saw Pongo pushing it up that hill a couple of times!
And @Landlord mall walking to the front of the line was indeed one of the highlights of the morning. That, and when I came down from BTTW, I think it was @GAM saying, “Congratulations, you’ve just won a lifetime supply of inverted testicles…..”
Nice Q Grizz, good variety. You can tell you’re becoming a runner…
Great Q @Grizz
Best update of the day Gents Just left the DR. down 10lbs since last week and he said my heart shouldn’t explode during a workout. So I can push a Lil Harder
Awesome @GAM. Keep pushing man. Going to fun to see all of us drop weight and lower that body fat percentage over the next 6 weeks.
Nice job @GAM! Would hate for your heart to explode.
Good job brother!
Thanks guys. I will type this cause you wont ever hear me say but I appreciate you guys pushing me to get better and cant wait till I’m able to not just keep pace but push the pace.
It will happen. Perhaps you will have to swing back to pick me up.
@Gentle Grizzly: Good Q. Glad we kept a nice slow pace on those double Indian runs. They would’ve sucked even more had we not done so. Liked the new wrinkle.
@GAM- Awesome news, brother! Love hearing stories of progress and better health like yours. I went through a similar experience and am grateful
That I found F3 to hold me accountable. Love you all like brothers, of course ;-)!
@FJ and @Pongo: It was good partnering with you guys at the daycare as well. Definitely noticed you pushing hard @Pongo!