3 bootcampers and one runner came out today for an hour long hot potato beatdown. no sad clowns.
Opus — run .8 miles to the back of the school
COP — Helicopters, Rotating Merkins, other things YHC can’t remember
One person runs up the hill
Second person lunges up
Third person stays down the bottom and does merkins
When runner hits the lunger on the way back the lunger starts running.
When runner hits the third person down the bottom, they start lunging.
Continue until every one has done the merkins.
Bulkhead
to the track for some four corners
first corner — squats
second corner — dips
third corner — heels to heaven
fourth corner — mountain climbers
4 laps total
1st lap was 10 of each exercise
2nd lap — 20
3rd lap — 30
then just a running lap
Helix —
Triple check
one partner does a pull up bar swing
second partner does crunchy frogs
timer goes to the football warmup thing and jumps over the bars all the way down and back. whew.
passed back to Opus
native american run back to the flag.
then some minutes of mary
Spit ran and clocked in 5.5 miles
fun times had by all!
