- When: 06/28/2018
- Workout Style: Bootcamp
- QIC: Flipova
- PAX: Goober, Boss Tweed, Bunion, Twitty, WiFi, Jigawatt, Livermush, Graco, Steamer, Au Jus, Frostedflake, Aflac, Winnie the poo
- AO: Back Blasts, Beaufort, Man-O-War
YHC has the Q today and was not sure what I wanted today and then I got a text from ol Jang that said, y’all ever meet over at Beaufort Middle school??? Grass there. That was all I needed and I had the workout planned. As I ran back from the field after setting cones I was surprised to see some many and some from the west. A flawless disclaimer was given and we were off for warmarama. We moseyed about 100 yds and circled up for warmarama
ssh x 20 IC
cotton Pickers x 15 IC
r/l good mornings x 10 IC
l/r good mornings x 10 IC
that was enough warm up needed to leave enough time for the Thang……
this is how it went down
Quarter pounder:
run 25 yds perform 25 Merkins back pedal back
run 50 yds and complete 50 plank jacks back pedal back
run 75 yds and complete 75 SSH sc and back pedal back
run 100 yds and complete 100 LBCs and back pedal back
Next was the sharknado, perform each exercise then run 100 yds and back for the next once and 40 LBCs we completes another set and worked our way back down
Sharknado
15 Burpees OYO
20 Diamond Merkins
25 WWI sit-ups
30 scorpion Drydocks
40 LBCS
30 Scorpion drydocks
25 WWI sit-ups
20 Diamond Merkins
15 Burpees OYO
quick recovery then we almost completed the double quarter pounder Beaufort style.
Double Quarter pounder
50 Merkins run 25 yds do 25 back pedal and run back to the 25 yds cone for 25 more
100 drydocks 50/50 repeat as 25 yd
125 Squats 75/50 repeat as others couldn’t finish the 100 LSF/100 LBC due to lack of time.
BOM, YHC took us out this morning. It was a pleasure leading today and it is great to see how much Beaufort has grown over the past year.
Until next time
YHC
Flip
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