It was raining
QIC: Burns
Date: 2.17.23
PAX: Starfish, Frostbite, Post Hole, Spicoli, Bam, Rubber Ducky, Burns
YHC was perusing the calendar a couple weeks back and saw that the best Friday bootcamp in the dash needed a Q for 2/17. I wanted to recycle the classic 2-mile Burns’ Tour de Downtown, but didn’t check the radar when I signed up. Audible – tabata in the parking deck.
Arrive, warm up mosey to the garage, Abe Vs, SSH, ISTs, Arm Swirly medley.
The thang
20 on/10 off tabata with pairs of exercises, coupled with a run up the ramp and back. Ladder-style with one minute to complete the run before the next round starts.
Rd 1 – Plank & plank jack
Rd 2 – Plank, plank jack, merkins, mtn climbers
Rd 3 – Plank, plank jack, merkins, mtn climbers, low flutter, low dolly
Rd 4 – Plank, plank jack, merkins, mtn climbers, low flutter, low dolly, squats, freddie mercs
Rd 5 – Plank, plank jack, merkins, mtn climbers, low flutter, low dolly, squats, freddie mercs, american hammers, crunchy frogs
Rd 6 – Plank, plank jack, merkins, mtn climbers, low flutter, low dolly, squats, freddie mercs, american hammers, crunchy frogs, hillbillies, burpees
Rd 7 – merkins, mtn climbers, low flutter, low dolly, squats, freddie mercs, american hammers, crunchy frogs, hillbillies, burpees
Rd 8 – low flutter, low dolly, squats, freddie mercs, american hammers, crunchy frogs, hillbillies, burpees
Rd 9 – squats, freddie mercs, american hammers, crunchy frogs, hillbillies, burpees
We were unable to get all the way back down the ladder due to the 45 minute time constraint. Shame. Our shoulders & abs in particular got worked to the extremes. Especially strong work on some of the later sprints, pushing through the fatigue. Always a pleasure to lead this group!
It was raining. There was a blood drive. Praises for Post Hole’s dad’s 81st birthday. Prayers for Spicoli’s fam.
