QIC: Spirit Fingers
The Pax: CDC, Threadcount, Spirit Fingers
Conditions: 74 degrees, 91% humidity
No Disclaimer – We know it!
20 SSH IC
Through the tunnel x 15
Little Arm Circles x 10 Forward
OH Claps x 10
Forward Arm Circles x 10
Forward Claps x 10
Imperial Walkers x 15
Mosey to B-ball Court
Pull up ladder – Run length of court 1 pull-up, run back 1 Burpee. Repeat up to 10 pull-ups doing 1 burpee at the end of each round
Round 2 – repeat ladder doing Gut-Wrenchers (new name) – Hanging pull up positions, raise knees to chest. Run back and do 10 LBC’s. Repeat up 10 Gut-Wrenchers.
Mosey to Back parking lot with 35lb kettlebell
2 stations, one runner. Pax get in a circle with one station on each side. 3rd pax runs half a lap the swaps with next station, next pax runs and swaps at next station. Repeat for 3 rounds.
Round one – Steps-ups and Upright rows with kb and running
Round two – Incline merkins and curls with kb and running
Mosey back to parking lot.
BOM: Spirit Fingers
Moleskin: Threadcount ran by himself for 3 miles prior to Bootcamp. Not sure where Yogi was. Luckily, he was done early enough to provide YHC with a much needed bathroom ride to his home. The workout would have ended early otherwise! We we light on the pax, but heavy on effort. Lots of guys gone for vacation this week. CDC fought through feeling less than 100%, but stayed strong. Ragnar training has begun! 3 month countdown.
SF has a friend struggling in his marriage
Our friend Uhaul and his change of location
Pinto and his family