September 16th, 2016 By Grinder

7 of Skywalker’s baddest opted for a good ole’ bootcamp workout this morning.  The mumblechatter started with Thorn saying it had been so long since his last bootcamp that he forgot his gloves.  Dirty chimed in saying the same thing happened to him yesterday so he came prepared today… with his finest flower planting gloves.  Better than nothing!  We waited another minute for Genie to join us and we were off.

Mosey up and around parking lot and circle up for a quick warmup

• SSH
• Cotton Picker
• Windmill
• LBC

The Thang:

We started off with a little taste of The Badger: 5 exercises, 5 reps of each, repeat.  Exercises were SSH, Merkin, Crunchy Frog, Mountain Clumber, Monkey Humper.  We did a loop around the clubhouse stopping 6 times for exercises.  Quick pause at the clubhouse for some muscle ups then head down the hill.

Time for some sprints

• Split into 2 groups
• 1 group runs while others stay back for LBCs, swap
• 6 sets: 50%,75%, 100%, 100%, 75%, 50%

Head over to playground for Cindy

• 5 Pull Ups
• 10 Merkins
• 15 Squats
• EMOM (every minute on the minute)
• (6 rounds completed)

Recover and mosey back up to the parking lot for Mary

• Pretzel Crunches & PE Crunches

RECOVER

COT & BOM

Moleskin:

1. Thanks for following me around this morning.  It was my first Q since BRR training started so I felt a little rusty.  Good to be back in the saddle, none the less.
2. Only 1 more day to order your Skywalker shirt, DON’T DELAY! http://f3.mudgear.com/collections/nc-clt-north-meca/products/f3-skywalker-pre-order
3. The sign up genius is looking pretty lonely, step up and lead for us.  We need you! http://www.signupgenius.com/go/20f044da5a828a6f58-master
4. Have a great weekend men!

 

 

Skywalker

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