Four men stepped onto the grounds of Atlee High School for one last bootcamp of 2019. This is what occurred.
COP
- SSH – 19 IC
- Don Quixotes – 20 IC
- Arm Circles – 14 small, 5 big, reverso IC with 15 small, 5 big
- Helicopter – 19 IC
- One Leg Front Lounges 10 IC then switch legs – 10 IC
- Side Lounges – 19 IC
- Backwards Lounges – 20 IC
- Merkins – 10 IC
- Angled Knee Jumps – 10 IC
- Hand to Foot Mountain Climbers – 10 IC
The Thang
100 Burpees – Partner up – As one partner runs around the inside bus loop, the other partner does burpees. Switch until your group reaches 100 burpees.
Lat Hangs/Merkins – For a 15 count, PAX could hang from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. YHC and Bulkhead lead twice. Corned Beef and Spike led once for a total of 6 sets of Lat Hangs and Merkins.
Plank-O-Rama
- In Plank position – Merkins/Carolina Dry Docks – 10 IC
- Rotate to Side Plank – Drop hip and raise – 10 IC
- Rotate to Back Plank – Drop butt and raise- 10 IC
- Rotate to Side Plank – Drop hip and raise – 10 IC
- Rotate to front plank – Rotating elbow planks – 10 IC
- Mountain Climbers – 20 IC
- Rosaletas – 19 IC
- 6-Inches – Count down from 20 – 0
COT
Name-o-Rama, Number-o-Rama, YHC took us out.
NMS
As I closes out 2019, I would like to thank F3 RVA PAX members for all of the great memories and workouts over the course of the year. Well done today Bulkhead, Corned Beef, and Spike.
I hope that everybody has a safe New Years. See you in 2020!
Announcements
Thank you for letting me lead you this morning!
Gotta Run!
Phonics
2 Comments
It was an honor to lead this fine group for the last Daville bootcamp of 2019!
A great way to end 2019, I am glad you convinced me to workout in F3 in May of this year and this has been a great addition to my daily routine. I am looking forward to many more workouts in 2020 and seeing my F3 brothers in the gloom! Cheers…CB