Virgin Bootcamp Q=A workout for The Farm!

10 Pax ventured out this morning to experience something new…a Coyote bootcamp Q! Now, F3 has been great for me in many ways but one of the main ways is that it has turned me into, God help me, a runner of sorts. So at my virgin bootcamp Q today, why not run a bunch??

Here is it folks:

Warm-up:

Mosey to the not so haunted daycare

15 SSH IC

15 IST IC

10 Windmills

Mosey back to the church and over to the picnic tables (At this point, @TheFarm started throwing out some “Why’s” about what we were doing and it became clear to him that it was all for his benefit to get him ripped!)

Find a spot on a bench and partner up for some partner dips (for @TheFarm’s triceps and shoulders)

P1 puts his feet on P2’s back while he is planking. P1 completes 15 dips, then flapjack.

Repeato 2x

Mosey over to the edge of the parking lot by the playground for some more partner work

P1 runs from playground to the dumpster and back while P2 waits on him by doing Shoulder Tap Merkins (complete a merkin then touch your opposite shoulder with your opposite hand, with both hands and that’s 1). Flapjack. (This was for @TheFarm’s chest, shoulders, core, and triceps)

Repeato

Mosey to Prosperity church road, but stop first for some random Mary

30 LBC’s IC (For @TheFarm’s 6-pack…I told him that he needed to take a selfie once he sees those abs pop through after the workout….he didn’t seem to think a 30+ year old guy should be taking a selfie and thinking about it now I think he is right)

Mosey over to the big ol wall

People’s Chair with Air presses IC*15 (For @TheFarm’s quads, core, and shoulders)

Mosey over to the haunted daycare for some more partner work

P1 starts on one end of the parking lot and completes 5 burpees, runs to the other end of the parking lot and completes 15 squats. Once he is done, he switches places with P2 who has been doing quadraphelia up and down the hill the whole time. (For @TheFarm’s shoulders, core, chest, quads, hammies, glutes, etc.)

Repeato

Back to the wall to give our people’s chair some symmetry (for @TheFarm’s OCD).

People’s chair with Air Presses IC*15

Mosey back over to the other side of the street for some Indian run back to the far corner of the church

Last partner work of the day

P1 runs to the dumpster while P2 stays and does mountain climbers until P1 reaches the dumpster. P1 then calls out for his buddy to start running and then starts doing mountain climbers himself. Once P2 reaches P1, repeato, only this time its from the dumpster to the playground.

One final mosey around the hill where we circled up for an exercise that had no other point other than to try and throw off @TheFarm’s OCD.

SSH IC*3

Back to the flag for some Mary

Double Pretzel Crunch IC*15 then flapjack

LBC IC*20

COT

The Moleskin:

-Definitely an honor to be able to lead my first bootcamp Q. I enjoyed the hell out of it and hope everyone else did too!

-@TheFarm, let me know if you actually took that selfie or not…#hedefinitelydid

-If we don’t get some young blood back out to Tradition, we are going to be overrun by #Respects! Strong showing by you guys today!

-Beatdown Chowdown October 10th! There is a pre-blast about it and if you would like to go, please try and HC on the pre-blast so we can get an estimate on a headcount for food.

-Hope that our brother @Dingo and our Laker brother @Piston get healed up soon so we can see their pretty fac….or um….um….just faces soon!

See you in the gloom

Coyote

HOOOOOOOWWWWWWLLLLLLLLLLLLLL (Just for you @TheFarm)