13 Pax ( +9 runners) found their way to Midlo Middle for some fun in the gloom. Always a fun and energetic group at SOT (side note – get one of the AO’s sick shirts/tanks!) Honeymoon brought an adorable pup to pace set with the MOT run – this dog had perfect form and maybe 4% bodyfat. DK’s 2.0 outran me most of the workout – and whooped the entire bootcamp PAX into shape. The workout finished with an absurd Dora of Donkey Kicks – I think McRib made it in time for these? Let’s go…
THE THANG
WARMERAMA:
- Perfect Push-up -> Mosey to bus lot
- Welcome & Disclaimer
- DQ, Ukrainian Soldiers, SSH, Helicopters, DMHangs, LBC’s
- Parking Lot Football Drills (Run, Shuffle, Bernie, Repeat) using parking spot stripes
- Mosy to Track-Stadium field
COP 1: Partner Dip/Curls Triple Check
- PAX 1 – runs across field, up and down stadium steps (Timer)
- PAX 2/3 – Cliffhanger dips while partner curls legs
COP 2: Wheelbarrow Quadrouple Check
- Pretty sure I faceplanted the Lexicon on this COP
- PAX 1 – Wheelbarrow (Timer)
- PAX 2 – Hold Wheelman
- PAX 3 – Duck Walk
- PAX 3 – Broad Jumps
- Cleared 100 yards to the “soccer” (informed was Lacrosse) goal/net. Yea yea we get it you play LAX 🙂
COP 3: Partner Hill Stuff
- Mosy to Midlo Mountain
- Clock Merkins
- Partner Up
- PAX 1: Bernie up the Hill
- PAX 2: Complete 2 Each 10ct. Body Bag Builders (too high for YHC to count)
- PAX chase each other up the hill, swap as they catch
COP 4: Mini-Wall-Dora
- Partner up
- PAX 1: Sprints to fence, skips back real pretty
- PAX 2
- 50 Dirty Hookups
- 75 Toes to Wall
- 100 Donkey Dicks
- *(Modified reps down for time and sanity)
MBTTF:
Finisher: Hover your feet 6″, Popcorn for 5 reps of PAX favorite Abs.
COT
- Counterama #22 (SOT & MOT)
- Namerama
- Announcements: The Bridge 7/22, McRib playing guitar in his badass local band this week (See slack for details), Don Draper doing group run/half marathon – contact directly for details, get shirts from Greenbow
- Closed out in Prayer, thankful for the diverse group of PAX today, pray for health/safety for our fellow citizens dealing with floods, fires, and extremely hot temps through out the Southwest.
NMS:
What a great bunch of PAX – runners (human and animal), bootcampers, and even a Flying Squirrel. SOT/MOT always has great energy – one of my first posts in F3 – and one that makes me want to come back. I was confused most of the morning in regards to directions around the various fields in the AO – but hopefully by my next visit I’ll figure it out. SYITG!
-State Farm
