July 21st, 2020 By Brinkley

5 PAX joined YHC for the 6:30 AM bootcamp on a fine, humid Carolina morning.  The 5:30 AM group was still lingering and quite a bit of mumblechatter going on but we had to get down to business.  After a short, very slow circuit of the parking lot we circled up for the Warmarama and the sweatfest began.

WARMARAMA

• SSH x 19
• IST’s x 10
• Hill Billies x 10
• Plankjack x 10
• Mountain Climber x 10
• Penny Picker x 12
• Merkin x 10
• Low Slow Squat x12

THE THANG

Cycles of 3 exercises for 30/45 seconds on, 10 seconds rest. 1-minute (approximately) rest between cycles.

• Cycle 1 (repeat 3X) – 45 seconds each exercise
  • Criss Cross
  • Merkin
  • LBC
• Cycle 2 (repeat 3X) – 30 seconds each exercise
  • Squat
  • CDD’s
  • Mason twist
• Cycle 3 (repeat 3X) – 30 seconds each exercise
  • Lateral Drop & Touch
  • Curb Dips
  • Crunchy Frog
• Cycle 4 (repeat 3X) – 30 seconds each exercise
  • Jump Squat
  • Shoulder taps
  • Rosalita

MARY

• Poutine Low Flutter
• Pretzel Crunch w Flapjack
• The W
• Squirm
• Freddy Mercury
• Reverse Crunch

COT & Prayer

Moleskin:

1. 45 seconds was a long time to do the first set of exercises, adjusted to 30 seconds for sets 2-4.
2. Great to see @Dutchboy running by and heckling the PAX about doing an extended Mary. Looking forward to having him back when he is ready.  Also great to have @Shazaam out again.  Will be good to have some of the other MIA PAX join us when conditions permit.
3. Obvious that we are concerned about staying safe. During the 3^rd set when we did Curb Dips the PAX spread out all across the parking lot.
4. @Sully was really wanting a demonstration of the Rosalita…
5. We need to get more young guys into F3. Had 5 Respects and 1 Hate this morning.  Keep working to EH new blood into the group.
6. Honor to lead this morning. Can’t think of a better way to start the day.

Bootcamp

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