OC Back Blast:
AO: Orange Crush 2/20/2020
0500 Boot Camp: 9 pax, @la-z-boy, @hokeypokey, @Hacksaw, @Doodle, @Anti-lock, @sammich, @Mr. Ed, @Blue Tick @Ed Carson – El Pibe
QIC: @Hacksaw
Warmups:
20 SSH IC
15 Toy Soldiers IC
10 Grass Grabbers IC
Main Thang:
1/2 mile Mosey
Pick up bricks and mosey to the traffic circle.
11’s Burpees and Crunchy frogs
11 Burpees and 11 Crunchy Frogs then run a lap
10 Burpees and 10 Crunchy Frogs then run a lap
9 Burpees and 9 Crunchy Frogs then run a lap
Repeat until 1 each with a lap in between.
Early finishers wait in the plank position.
And always wait on @la-z-boy to make it around the circle
Brick Work:
25 Curls IC
20 Tricep Extensions
20 Overhead Press
20(each way) Arm Circles without bricks
More Brick Work
15 Curls IC
15 Tricep Extensions IC
10 Overhead Press
Mosey back to the brick pile. @la-z-boy says he did running Tricep extensions….can someone corroborate?
Mosey back to the flag:
Rest in Six Inches position
15 Flutterkicks IC
Rest at Six Inches
10 Flutterkicks IC
Rest at Six Inches
COT:
John 15:13
“Greater love hath no man than this, that a man lay down his life for his friends.”
Not just laying your life down literally but taking time out of your day to make yourself available. I challenge each PAX to ask how someone is doing, like we all do everyday, and then follow up with “you don’t have to say good so we can go on about our day.” Give people around you permission to tell you how they are really doing.
Announcements: After a year as AOQ @la-z-boy is stepping down and @Hacksaw is stepping up.