30+ Pax found a way to get to Bond Park Senior Center today between the hours of 0430 and 0545.
Some arrived that early for #TheMaynard, others a little later for #Insomnia, and picking up the 6 were those ready for a #Beatdown or a #Vesper run.
For those that couldn’t make it a new(ish) F3 Lexicon word was discovered by YHC during a recent 43Feet podcast. Some guys faced certain circumstances; work, family, scheduling, issues and had to fartsack.
Thus, the Circumsack.
Those that made it and joined in on the Bootcamp for YHC’s bday Q were met with this challenge today:
WARMUP
Shut-In Signature Warm-Up…with 5 Burpees OYO mixed it as Liverpool confessed he didn’t read backblasts. #publicshaming
The Thang
- Lightpole Lap: Pax took a lap around the park stopping at each light pole for increasing prisoner squats. Things get a little tight when you’re on High House so we audibled to Lunge Walk the rest of the way. Some pax followed instructions, some heard something else and reset their rep count. All in all the group finished at light pole 26.
* YHC was the 6 all morning. 4.2 mile Insomnia kicked this old man’s butt. Trying to maintain the “don’t Q it if you can’t do it” motto but it was tough. - Grab a Rock / Wear Gloves: When Qing all week it’s tough to find a mix of full body stuff so, well so you can make it through the whole week pretty much… So this exercise stemmed from that. It’s definitely one YHC will repeat.
2 Exercises where you do
1 Rep Exercise 1
2 Reps Exercise 2
3 Reps Exercise 1
4 Reps Exercise 2
… and continue climing in rep count until Q thinks the Pax have had enough. In this case YHC was the first to crumble. Stupid Insomnia…. YHC got very lightheaded around reps 8, 9, and 10 so it was ended.
Our exercises were Rock Your Bodies / and BTTW - To get back to the flag we stopped at the kiosk and split to two groups doing a few sprints and merkin sets. Then a final Billy Run where YHC unintentionally landed quite the GroupMe comment. Can’t print it here…
COT / Announcements
Prayers for Liverpools family tonight, for those on the IR, for Baby Callahan hopefully getting the best birthday date ever (today).