With the Tobacco Road half behind me, it was time to get back to boot camps. Pool season is upon as amiright? lol. Well there’s no better place to start than at the Big House. I dusted off an old Dirty Macdeuce workout, extended the running loop and thought that would cut it. Alas my timing was off and the PAX saved me with a Pax choice exercise routine during extended Mary. Good to be back out in the gloom!
Warm-up
- SSH x 20 IC
- Good Mornings x 8 IC
- Michael Phelps x 8 IC
- Imperial Walker x 8 IC
The Thang
Dirty McDeuce
4 sets of 3 exercises with mix SC / IC counts to 12.
Set 1
- Chest: Slow Merkin x 12 IC
- Leg: Square Jumps x 12 IC
- Abs: Ski Abs x 12 IC
- Run around the AO via Endor
Set 2
- Chest: Slow Diamond Merkin x 12 SC
- Leg: Bonnie Blaire’s x 12 IC
- Abs: LBC x 12 IC
- Run around the AO via Endor
Set 3
- Chest: Slow Wide Merkin x 12 SC
- Leg: Pleasuring the Giant x 12 IC
- Abs: Peter Parker x 12 IC
- Run around the AO via Endor
Set 4
- Chest: Slow Merkin x 12 IC
- Leg: Jump Squats x 12 IC
- Abs: Parker Peter x 12 IC
- Run around the AO via Endor
Extended Mary
- Burpee Ring of Fire x 3
- Flutter Kicks x 20 IC
- American Hammer x 20 IC
- Merkin Ring of Fire x 5
- Dry Docks (via splash back) x 20
- Bed Bugs (via Beaujolais) x 10
- LBC (via Dueling Banjos) standard, left, right x 20
- Reverse lunges (via Brotox) x 10 IC
- Hand release merkins (via Chum) x 12 IC
- Duplo Duo: Seated arm circles + Hammy
Announcements
- Summer Solstice 8K race coming in June. Check #therabbit for details.
- Nobody knows when the next TTT will be. Ping Nitro for details
COT
Coming to bootcamp felt like coming back home even though I’ve been running with the F3 rabbits over the past several months. Bootcamps will always be the foundation of F3 and it was great to get back out there. I asked the PAX to think about other parts of their lives that they’ve gotten away from that they might “come home” to. Whether it’s old friends, old hobbies, church, or whatever, remember what brought you joy and return to it.