Great morning for a run focused bootcamp.
3.5 miles and some good ole fashion beach body sculpting along the way. Everyone arrives on time except the pax that said he would Q today. No worries. We are all vets at this now.. away we go to for the WTH version of 4 corners.
Warm up mosey from Pocahontas middle school to corner of Old Brick and John Rolfe.
COP: Ukrainian soldiers, Ab Bogota, Big Arm circles.
The Thang: 4 Corners.
The Route:
- John Rolfe to Broad
- Broad to Brownstone Blvd
- Brownstone to Perch Ln (over to Old Brick.
- Old Brick to John Rolfe.
1st round upper body (at corner 1 and 3) 15 Merkins (corner 2 and 4) 15 Carolina Dry Docks
2nd round core (at corner 1 and 3) 20 LBCs (corner 2 and 4) 20 WW2
3rd round legs: (at corner 1 and 3) 30 sumo Squats (corner 2 and 4) 30 Bomb Jacks
4th round the natural (at corner 1) 15 Burpees (at corner 2) 15 Merkins (at corner 3) 15 WW2 (at corner 4) 15 Squats.
Times up.. let’s mosey back to the AO.
All accounted for. Count off.. Nameoramma… TAPs.
ANNOUNCEMENT: Flatline and Gypsy are working on getting 2 CPR class together for the April 3rd F event. More to come.. but the dates are 4/25 and 4/26.
v/r
John (Gypsy) Boles
