- When: 03/12/18
- QIC: Twister
- The PAX: Toxic, Jumanji, Heisenberg
“Did he bring them?” was the first thing I heard as I pulled up to Genesis parking lot at 5:29am. #QCantBeLate Sandbags
Of course I brought them. Primarily because I never took the time to remove them from my last Q. #WhoKnew
#Sandbags #MansBestFriend (the first person to say “Sandbags are a man’s best friend” before Sunday, March 18 will receive a 10 burpee donation from me at current bootcamp).
PAX present: Toxic, Jumanji, Heisenberg, and Twister.
“Secure your sandbag ‘coupon’ and mosey with me,” I said as we ran to corner #1 of the football field at Baymeadows/9A park. I pressed ‘play’ on my iPhone connected to the BlueTooth speaker and “Howling for You” by the Black Keys kicked off our Boot Camp Workout.
Circle of Pain #1 commenced:
- Don Quioxte, 4ct x18
- Toy Soldier, 4ct x18
- Merkin, 4ct x12
- Windshield Wipers, 4ct x16; notable song – “Sabotage” Beastie Boys
- Swimmer, 4ct x15
- Michael Phelps, 4ct x18
- Monkey Humpers, 4ct x20; notable song – “Turn Down for What?” DJ Snake & Lil Jon
- Burpees x20 OYO;
- Secure sandbag and run to corner #2 of the football field…
Circle of Pain #2:
- Pull Ups x10 OYO; notable song – “Gimme Some Lovin'” Spencer Davis Group
- Carolina Dry Docks x30 OYO
- Merkin x50 OYO
- WWI Sit Ups x50 OYO
- Iron Mikes x30 OYO, count every other leg
- Derkins x30 OYO
- Mountain Climbers x30 OYO, count every other leg; notable song – “I Will Survive” Gloria Gaynor
- Moroccan Night Club x40 OYO
- Flutter Kicks x50 OYO
- Burpees x10
Circle of Pain #3:
- Pull Ups x10 OYO
- Secure sandbag and run to corner #3 of football field
- Raise the Roof x100 OYO; notable song – “It’s the End of the World as We Know It.” REM
- American Hammer x50 OYO
- Side Straddle Hops x50 OYO
- Take a lap around the race barrels in the middle of the field; notable song – “Ants Marching” DMB
- Jumping Knee Tucks x20 OYO
- Secure sandbag and run to corner #4 of football field
Circle of Pain #4:
- Merkins x30 OYO; notable song – “Undefeated” Lecrae
- Baby Arm Circles x40 forward OYO
- Baby Arm Circles x40 backward OYO
- Pickle Pounders x30 OYO
- Dancing on the Ceiling (leg air press upward) x30 OYO; notable song – “Should I Stay or Should I Go?” The Clash
- Burpees x10 OYO
- Secure sandbag and run to shovel flag for COT
COT
- Count-o-rama: 4
- Name-o-rama: Toxic “Double Respect” – Heisenberg – Jumanji – Twister
- Word of Day: “Mean Mean Stride” ala Rush (Tom Sawyer) and Freed to Lead (pg82-86); Men who are savvy leaders are needed today. Where can you be a wise and savvy leader today?
- Prayer.
- “Two fist bumps, high fives, or handshakes before you leave.”
We walked to our cars with “Summer Wind” by Frank Sinatra playing us home… (consider it was warmer this morning than it was the rest of the day).
F3 Jax F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith