This was YHCs first bootcamp after about 3 weeks on the DL from an undisclosed wrist injury. I looked like Robocop rolling in with Ace bandages on several appendages and a knee brace, however, I was determined to keep the Q.
11 rolled in for the ME, with two EC Ruckers.
Warm-up
- SSH x25 IC
- Frankensteins x 12 IC
- Willie Mays Hays x 12 IC
- Hammy Hang
- Calf stretches
Thang
Dirty MacDuece
Set 1
- Chest: Standard Merkin ICx12
- Leg: Square Jumps IC x12
- Abs: Ski Abs ICx12
Set 2
- Chest Slow Merkin ICx12
- Leg: Jump Lunges ICx12
- Abs: LBC IC x12
Set 3
- Chest Hand Release Merkin ICx12
- Leg: Air Squats ICx12
- Abs: Peter Parker IC x12
Set 4
- Chest: Diamond Merkins ICx12
- Leg: Jump Squats ICx12
- Abs: Parker Peter IC x12
Moroccon Night Club
- In standing position, holds arms straight out to the sides at shoulder height, rotate hands from palms up to palms down. Do about 50 in cadence (200 total) for a good shoulder burn.
Mary
- Flutter Kicks x20IC
- Homer to Marge (glute bridge) x12IC
- American Hammers x25 IC
- Box Cutters x20IC
Announcements
- Chum is registering *F3 in the Annual Pittsboro Christmas Parade*, slated for Sunday, 12/9. All PAX are invited to walk along and flex. I think timing is mid-afternoon but more details to come.
- Chum expressed the need for more Shovel Flags across Chatham AOs and is seeking a volunteer to spearhead a *Shovel Flag building party* accompanied with beers and snacks. Does anyone want to take the lead? If interested, DM Chum and/or suggest in #chatham-Chatter.
- New Chatham-specific Mudgear order will hit sometime within the next week or two. Be on the lookout!
- Bright Idea is spearheading the “wear a weighted vest” charity competition. For details see https://f3churham.slack.com/archives/C4FB3N36C/p1540433878000100
COT
Most of you know that I have two teenage daughters and a 9 YO son. My oldest (Alyssa, 15) has opted out of the Halloween dress-up / trick or treating event this year. My 13 YO (Brooke) is mostly just “hanging with friends” outside of the neighborhood and is trick or treating half-heartedly. So that leaves 1 of 3 children who’s excited about the prospect of collecting and consuming as much candy as possible. I say this to remind all of you to savor your time with your kids, especially during those times when they’re full of excitement and wonder like Halloween, on the playground, playing with water balloons, etc. Those times are fleeting and someday will be just “for the little kids”. Have fun tonight!