1/4/2019 – 2020 Inaugural Saturday Boot Camp

5 PAX convened upon beautiful AO Mastodon for the first Saturday Boot Camp of the year. PAX in attendance were: Archive, Noodles, Jazz Hands, Ship Lap (FNG), TBTF

WoR:

We started to get the blood pumping by doing a short mosey towards the baseball diamonds where we circled up and did Motivators x7, Imperial Walkers x16, and Abe Vigotas x16.

Thang:

We continued our journey around the Archive mile moseying for around 1/4 mile and stopping for a 2 minute Merkin AMRAP session which was enjoyed by all. After another 1/4 mile mosey we stopped for another 2 minute AMRAP session but we did squats this time and this was also enjoyed by all. Next we continued on for another 1/4 mile mosey and circled up to to do the Chumbaburpee routine. Chumbaburpee routine consisted of listening to Tubthumping by Chumbawamba and every time “I get knocked down but I get up again” comes up we did a burpee . For those that kept up with the song we did 26 burpees in about 4 minutes. We then finished off the Archive mile with a final 1/4 mile mosey to the coupons. We grabbed a coupon and proceeded to the base of Hoffa. We then did the 11s routine with Manmakers at the base and burpees at top. We didnt get all the way through the routine but we were feeling good. We did a quick round of Mary at the top where we circled up and each PAX called out an abs routine of which we did 20 reps

We then moseyed down Hoffa and put the coupons back and made our way back to the flag, did CoR, NoR, and got to know and name “Ship Lap”. Welcome to the group Ship Lap!!

CoT:

TAPS to Jazz Hand’s mother who has shown great progress regarding her health and prayers the progress continues, to Ship Lap as he joins the group and starts his F3 journey at AO Mastodon, and to Noodle’s M that she find peace in her return to work as well as they find a routine to manage this new obstacle in their journey with their 2.0.

The Final Countdown (12/28/2019)

We took advantage of the relatively mild weather for our last workout of the year and had a little fun at AO Mastodon!

7 PAX were in attendance: Noodles, Deep Dish (from F3 Chattanooga), Archive (1/2), Gummi Bear, Hot Box, Raisin (FNG), TBTF

We did a quick warm up consisting of Motivators, Tin Soldiers, and Arm Circles followed by a mosey around the playground jogging path on our way to the coupons.

We did a 3 part workout representing the year that has passed as well as the upcoming year end countdown and ball drop.

Part 1 – Year In Review

Part 2 – The Countdown

Part 3 – The Ball Drop

Part 1 – Year In Review – We did 12 rounds (1 round representing each month of the year) with rep count based on the number of days in the corresponding month.

  • Coupon Shoulder Press x31 (January)
  • Coupon Chest Press x28 (February)
  • Big Boy Sit Ups x31 (March)
  • Goblet Squats x30 (April)
  • Coupon Curls x 31 (May)
  • Derkins x30 (June)
  • Leg Raises/Coupon Overhead x31 (July)
  • Lunges/Coupon Overhead x31 (August)
  • Coupon Swings x30 (September)
  • Coupon Back Rows x31 (October) – we capped this off with a Noodles signature “boo-urpee”
  • Monkey Humpers x30 (November) – We did 3 sets of 10 while PAX formed a circle and went around the circle, there were some EC reps performed on the last round
  • Coupon Russian Twists x31 (December)
  • We then did 25 count in cadence (75 actual) Side Straddle Hops because why not

Part 2 – The Countdown – Since we worked our way through the year in Part 1 it was time for the countdown

  • 10 – Squat Jumps
  • 9 – Merkins
  • 8 – Dips
  • 7 – Shoulder Taps
  • 6 – Jump Lunges
  • 5 – Burpees
  • 4 -Dive Bomber Merkins
  • 3 – Carolina Dry Docks
  • 2 – Hoffa Sprints
  • 1 –  Minutes of Abs (anything; PAX choice)

Part 3 – The Ball Drop

I don’t remember what each PAX rolled but we did bonus burpees, merkins, squats (3 count down in cadence), Mountain Climbers, Arm Circles, and the dreaded Bear Crawl/Big Boy Sit Up/Bernie Sanders super set based on what each PAX rolled.

We put the death di back in its hiding place and moseyed around the playground jogging path back to the flag which ended in a sprint once the flag was in view

We then named the FNG (from California) “Raisin”

TAPS to Noodles as he pursues career/personal development in his field, watch over TBTF as he pivots in his career to a new role, general health and happiness of the PAX