June 16th, 2016 By Sid Vicious

5 of Harrisburgs finest got out of bed for some circuit boot camp exercises.  This was YHC’s virgin bootcamp Q.  It was fun at one point a couple of the PAX were in Hawaii, Caribbean and Canada.  The work out went like this…

Warm up

1. Run to end of spookey road
2. Windmills (ic) X 10
3. High Knees oyo X10 each leg
4. Arm Circles – Small, Large both directions
5. Run to the track parking lot

The Thang

1. Jump Rope Drill – 1:30
2. Air Squats – 2:00
3. Lunges – 1:00
4. Vertical Leg Crunches – :30
5. Box – and – Reach drill – :30
6. Flutter Kicks – 1:00
7. Modified Lower Back Bends – :30
8. Pushups – :30
9. Dive Bomber Pushups – :30
10. Jumping Jacks – 2:00

X 3 sets

1. Abyss Merkins X 8
2. Dips X 8

Mosey back to the parking lot.

Moleskin:

• Thanks for the opportunity to lead it always an honor
• Strong push by the Pax, great job fellas!

Boondocks, District 7

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