September 12th, 2018 By Fire Chicken

5 guys decided it was time to put BRR training in rearview mirror and get back to bootcamp.

Warmarama:  Run around horseshoe to Parking deck.

25x SSH

10x Cotton pickers

The Thang: Break out into 3 groups for the following.

1. Group 1 runs the stairwell to 6^th floor and down, while group 2 and 3 are doing 10 burpees, 20 Merkins, 30 LBC.  When group 1 returns, then group 2 runs stairwell while group 1 and 3 are doing burpees, merkins and lbcs.  Rinse and repeat 2 full cycles.
2. Exercise 2 consisted of entire group doing walking lunges up ramp 1(backdraft decided to Bear crawl), then 20 freddy Merks IC at the turn.  Repeat walking lunges up second ramp then 20 KGB IC.  Repeat walking lunges up third ramp then Plank for 30 seconds.  Repeat walking lunges up 4^th ramp then 20 flutter kicks IC.
3. Run down parking deck ramps back around horse shoe to Mary.

Mary-

10x Hip stretches

20x Brazilians

30 second plank on left and right side

*Prayers for Loafers Mother, and for everyone in the way of Hurricane Florence.

-Glad to be Q of a bootcamp again as it’s been nearly a month since my injury (I’m out of shape and I feel it).    Until next time,  Rooster

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