YHC’s first experience with a bootcamp workout came in the form of Bernie Conklin’s BC Fit program. Bernie is a good dude. I’ve tried to EH him to F3, but don’t think he loves the idea of non-professionals leading. Oh well.
What I really admired about Bernie is that he pursued what made him happy. And what made him happy was to supervise beatdowns of out-of-shape suburbanites. He had a good following for a while, but between Fit4 Mom, Fia, F3, and Crossfit, it was tough to compete in a saturated market. I think he’s in real estate now and still lives in the neighborhood.
A number of the BC pax went through Bernie’s BC Fit and then later on when he ran Camp Gladiator (Rambler, Fieri, Grunge). His first variation of the Bootcamp took on a consistent format. There were stations, a timer, and music. Two laps of the stations were performed and the second lap had a longer timer than the first. Given the venue was the Big House and the continued need to socially distance, it seemed an appropriate time to unleash Bernie’s bootcamp on the PAX. Simple, but effective.
Weather was a perfect 60 degrees when YHC arrived and after setting up the stations, music, and timer the PAX were already gathering. 11 PAX would finally emerge and it seemed even Duplo was on time, so we got started right at 0530.
Warm up:
SSH x 20 IC
Good Mornings x 10 IC (As the walking group minivans came by to get a look at Stinky Pete’s good side)
WMH x 10 IC
Bear Crawl-Crawl Bear x 10 IC
The Thang:
10 stations are spread throughout the Big House courtyard. Each station is AMRAP with modifications as necessary to keep good form.
- EKG Merkins
- Wildcard
- Burpees
- Peter Parkers
- Step ups / Dips
- Balls to Wall
- Flutter Kicks
- Tuck Jumps
- Stairs
- Overhead claps
Round 1:
1 minute work
20 second rest
Lap around the parking lot
Round 2:
1:30 minute work
20 second rest
Mary:
LBC set-
Regular x 15 IC
Right side x 15 IC
Left side x 15 IC
Announcements:
There is a Chatham Rabbit group for the Malawi 5K. Signup.
BOM:
Thanks to the faithful for keeping F3 going strong in BC during the pandemic and Churham at large
Prayers for new job that starts in a couple of weeks.