June 18th, 2020 By Gordo

9 PAX show up to what was suppose to a possibly wet and dark beat down.  One FNG was identified and a thorough disclaimer was given.  As we started to mosey we noticed a VERY LARGE truck coming in speeding on only two wheels.  We circled back and it was the one and only – the legend – the one and only – GUMP!  We restarted moseying and yet another vehicle drove in hot on two wheels.  This time we “jogged” in place and then had the 11th PAX catch up.

We mosey towards the forbidden CMS school grounds staying on the sidewalk on Highland Creek Parkway.

• Stoli Skips
• Karaoke left
• Karaoke right
• Backward run
• Line Up for WARMARAMA on the sidewalk while practicing 6+ feet spacing
• SSH x 4 IC
• Cross Highland Creek Park at the cross walk when the walking man appears
• SSH x 11 IC
• IST x 15 IC
• Slow Squats x 12 IC
• Mountain Climbers x 12 IC
• Weed Pickers  x 12 IC
• Mosey to the end of the sidewalk

At road leading to the entrance of CMS Middle and Elementary School

• 5 Burpees OYO
• Lunge walk across crosswalk
• Repeat for a total of 3 times

Bear Crawl from Highland Creek Parkway up the driveway hill to Dogwood Road.  Take breaks as needed to complete the entire Bear Crawl

• 5 Burpees OYO
• Lunge Walk across drive way
• 5 Burpees OYO
• Lunge Walk across drive way
• 5 Burpees OYO

Gather at the bottom of Dogwood Road:

• 10 Merkins
• Run up half way up Dogwood
• 20 WWII Situps
• Run up the rest of the way up Dogwood
• 20 Plank Jacks
• Plank for the Six
• Run down Dogwood
• REPEAT for a total of 2 times
• At the top of Dogwood, run to the end of the road
• 20 Plank Jacks
• Bear Crawl / Crab Walk back to the Dogwood intersection at the top of the hill
• Run down Dogwood
• 20 Plank Jacks
• Run Down Driveway to Highland Creek Parkway
• 5 Burpees OYO
• Lung Walk across cross walk
• 5 Burpees OYO
• Run / Mosey up hill to the main Highland Creek Parkway Cross walk
• Walk across
• 20 Plank Jacks IC
• Run Back to Highland Creek Golf Course Driveway
• 20 Sumo Squats IC

Mosey to parking lot and circle up for Mary:

• Pretzel Crunch x 10 IC
• Flap Jack
• JLo x 10 IC
• Homer to Marge (3x)
• Stretching exercise

Moleskin:

• Great turn out for a possibly wet and dark early bird Bootcamp Workout!
• Pray for reconciliation of our communities and nation
• It is an honor being part of F3 and having the opportunity to lead a workout!

Highlands

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