June 29th, 2019 By Gordo

16 PAX arrived to Last Call bootcamp to start of their Saturday off right.  No FNGs noted.  A disclaimer was given.

Warmorama

• Merkins IC x 20
• Mountain Climbers x 15
• JLo’s x 15
• Cotton Pickers x 15
• Slow Squats x 15
• SSH x 15

Mosey soccer field bleachers and split into 3 groups

1. Group 1 – 20 Step Up (10 each leg) on Bleachers
2. Group 2 – 30 LBCs on the sidewalk between soccer fields
3. Group 3 – Run up the hill behind bleachers and do 5 Burpees
4. Each group rotates to the next station and repeat full cycle 3 times

Mosey towards baseball field and stop at the road

Two Indian Run Lines.  Run up the hill to the Park Entrance Gate

• Feet on the second rail – 10 Derkins IC

Two Indian Run Lines.  Run down the hill towards the large playground.  Stop at the rocks

Pick up a rock and form circle (Rotate Left 2 or 3 Rocks as instructed by the Q):

• Bent over row IC
• Air Presses – IC
• Curls – IC
• Tricep Extensions IC
• Repeato

Mosey to large parking lot in front of Big Playground, split into 3 groups

1. Group 1 – Sprint to the end of the parking lot.  Plank until Group 2 relieves you.  Then go to group 3
2. Group 2 – 5 Burpees and then go to group 1
3. Group 3 – 20 Durkins with legs on the second rail of the nearest wooden fence
4. Repeat 2x

Partner up at the parking lot

1. Partner 1 – run to the fence and back
2. Partner 2 – squats until partner 1 returns
3. Repeat 3 times

Go to area near Rocks.  Split into 3 groups.

• Group 1 lines up and on “3” everyone in Group 1 sprints/races to the first intersection
• Repeat with Group 2 and 3
• At the intersection, top 2 winners of the Three Groups line up.  At the count of 3, Top 2 winners Sprint/Race to the next intersection
• Rest of Pax, Sprint/Race as well

Mosey to the walkway between Baseball fields and Soccer fields.  Line up on each side of the road:

• Phantom call exercise
• Blacksheep calls exercise

Mosey to Mary:

• Barrister calls Homer to Marge
• 120 Second Plank (as part of Abs Challenge)
• 120 Second Boat (Pax said that is too hard so we audibled …)
• Freddy Mercury – 30 IC
• Pretzel Crunch – 10 IC
• flap jack and the other side

Moleskin:

• YHC correspondent was really wanting to Q in the High School football field.  Unfortunately it was locked.  Instead we did selected tortures/exercises on the soccer fields and on the road/parking lot around the baseball field.
• Today the air was thick zapping YHC’s endurance away.
• Ab Challenge ends today!  If you are a participant, congratulations for completing all or parts of it. Today’s assignment was hard.
• Ranger is home recovering from his Surgery to remove his cancer.  Please keep Ranger in your thoughts and prayers. 

 

Highlands

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