Bootcamp Basics IC

AO: Bulldog

QIC: MicroChip

The PAX: CrotchRocket, Hydro, Mater, Refueler, Brisket, Ratatouille, DialTone, Hoff, Bolt, Nolan, Rikers, Gigawatt, Bobcat

WU: SSHs, Phelps into Arm Circles into Chinooks, Cherry Pickers,Hairy Rockettes, Side Lunges, Calf Stretches, Cobra Kai (Season 3 now streaming on Netflix)

Thang: Bootcamp Basics IC (we made it through 1.5 rounds of the below 3 sets) with sharing the cadence count out across the PAX.

• Chest Press x 30 ic
• Derkin x 15 ic
• Dips x 25 ic
• Plank Drags x 30

Lap around the track w/ coupon

• Goblet Squats x 30 ic
• Man, Maker Burpees x 10 ic
• Superman’s x 30 ic
• Single Arm Rows x 10 each side ic

Suicide Sprints x 4 (10,20,30,40 and 50 yards)

• Bent Over Rows x 30 ic
• Skull Crushers x 10 ic
• Bulgarian Split Squats x 15 ic each side
• Ax swings x 10 ic each side

Murder Bunnies / Walking Lunges Back (40 yards)

RINSE AND REPEAT

Mary:

• Reverse Crunches
• Heels to Heaven
• Toe Tappers
• American Hammers

COT: Talking about F3 and the motivation that the PAX is showing. LoCo is growing, we have had several new guys over the last 2-3 weeks and the group’s enthusiasm with the upcoming events is off the charts. The motivation that the PAX brings day in and day out is what motivated today’s Q to actually get up and get at it this morning.

Observations: #loco has a busy schedule of upcoming events including finalizing plans on a Ruck Challenge to take place in May. Good to see everyone posting regularly and the addition to the PAX over the last couple of weeks has been great.