The Good, the Bad, and the Ugly

5:30am Welcome 18 Pax to Eagles Ridge (bootcamp VQ).  Warned them I had been reading the Exicon and this could be dangerous due to my new found information but no practical experience.

Warm-up: Pledge of allegiance, side straddle hops, high knees, butt kickers, 5 reward burpees for late arrival, good mornings, merkins.

Off we go:

1.  Indian run around the parking lot to the meadow.
2.  At far end of meadow, lining up with lamp posts, we bear crawled to next set of lamps, planked for the six, then 5 merkins ic.  Then we continued bear crawing to next set of lamps, planked for six, then 10 merkins ic.  Finally, we did Lt. Dans (squat + 2 lunges, repeat) to the end of meadow, then 15 merkins ic.
3. Mosey to the top of hill overlooking the lower lot.
4. At top of hill, we did 7’s (The Bad):  Prisoner Get-Up’s at top of hill, run to bottom, and Burpees, run back to top, and repeat.  That hill was bigger than I thought, it was bad (but in a good way).
5. Mosey to tennis courts, tennis anyone? (The Good):  We trained for getting to those drop shots and back pedaling for those lobs.  Pax lined up along baseline.  We sprinted to the net (or where it should be) to retrieve would be drop shot, then backpedaled full speed to handle the would be lob, then merkins ic.  Sprinted again for drop, backpedaled for lob, then plank jacks ic.  Sprint/backpedal, squats ic. Sprint/backpedal, ranger merkins ic.  Sprint/backpedal, WW2 led by Silverado.  Finally, sprint/backpedal, jump squats led by Deep Dish.  Time running short, tennis practice called.
6. Mosey to statue/wall near stadium.  25 Dips ic, 20 Step Ups ic, 15 Derkins ic, and 10 Squat salads ic (mumble chatter heated up about prior prison time with all these prisoner getups and talk of salad).
7. Mosey to grassy area near the flag (The Ugly):  Introduced the men to new exercise I hadn’t seen at F3 yet, The Side Tri-rise, an old P90X from back in the day.  Basically, a one arm tricep pushup.  I demonstrated, to some consternation and confusion, but the pax were game.  We did AMRAP for one minute on each arm.
8. Finished with some Mary: Flutter kicks, and then Wheezer led us in a round of hand release Merkins.

Nameorama

Prayers lifted by Pax for many friends and family dealing with serious health issues and also for those unspoken prayers that God is fully aware.

Announcements:  Memorial Day Convergence at Boyd Lee Park.

Thank you Silverado for the opportunity to Q.