• When: 11/20/18
  • Workout Style: Bootcamp
  • QIC: Cooter
  • PAX: princess, purplerain, navy, maytag, sparkles, pillbox, mcgregor, griswold, tony romo, backup, coachpotato, plebe, birdman,
  • AO: Boonedocks, Cape Carteret Baptist Church

13 men joined me for a boonedocks beatdown.  I always enjoy a good workout with friends and a good Q.  Unfortunately, I led the workout so a good Q did not come today.  We had a good crowd, so the fun started with some exercises I stole from other good Q’s.


5 burpees OYO

short mosey

5 burpees OYO

cotton pickers 10 IC

SSH  15 IC

Windmills 10 IC

short mosey

The Thang

4 Square-  exercises at each stop on corners of parking lot

round 1   diamond merkins, fire hydrant merkins right, fire hydrant merkins left, spider merkins

round 2   monkey humpers, squat jumps, squats, star jumps

rinse and repeat x3

next  partner up for balls to the wall mountain climbers and American hammers AMRAP

rinse and repeat x 3

next  dips, derkins, and merkins x2


Birdman crunches,  LBCs, freddy mercs

Always humbled 2 lead this fine group of men.

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