Troy

As mentioned in the pre-blast, these last 3 months have not been the best for me nutrition-wise.  You’ll hear no excuses from YHC as my hands are the gatekeeper for what enters my mouth.  Seeing that today was the Troy Christmas/New Year’s holiday party/coffeeteria, we had to make room for breakfast, do some damage control, and kill some time before the Harvest Room opened.  Kato and I were talking about what we might do for 45 minutes after the Friday bootcamp.  Then it hit me like a 2-ton heavy thing – WHY DON’T WE DO THAT THING THAT WE JUST DID, BUT WE’LL DO IT AGAIN?!?!  I won’t call it brilliant, but at least it’s sorted.  We had 2 bootcamps with 2 launch times (5:30-6:15a and 6:15-7:00a).  Sort of like a choose-your-own-adventure deal.  If 2 bootcamps wasn’t your thing, you could start at 5:30 and conclude at 6:15.  Or if you’re an eater, you could start at 6:15ish and conclude at 7:00a for breakfast.  Or if you’re like me and you have some catch-up to do, the double bootcamp was the only real option. 

The temperature was about 35 degrees, humid with reasonably calm wind.

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## Bootcamp #1 ##
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PAX: Optimus, Mister Brown, Muck, Coors, Kato, Gruenwald, PacRat (QiC)

05:30

#Warm-up
Parking Lot Lap (purple box)
7-to-1 Motivator
Windmill x10 IC
Bean Pickers x15 IC
Perfect Merkins x10 IC
Perfect Squats x10 IC
Arm Circles Complex

Mosey to the 3 strips (red box)

Buddy Carry

Start at the east end of the short strip, partner up.  PAX1 carry PAX2.  At the center switch buddy carry positions and complete the strip

Burpee Complex

Long strip:
7 burpees, then run to the center & do 7 burpees.  Run to the end, 7 burpees.  Mosey to the next strip.

Medium strip:
6 burpees, then run to the center & do 6 burpees.  Run to the end, 6 burpees.  Mosey to the next strip.

Short Strip:
5 burpees, then run to the center & do 5 burpees.  Run to the end, 5 burpees.  Mosey to the next strip.

PAX that finish first take a short strip lap for the 6

Mosey to the Amp 2.0 (green box)

Kentucky Merkin Complex 10 IC, 10-count plank, 9 IC, 10-count plank, 8 IC.  Approach the Amp tiers

* Tier 0 to 1 – Step Ups 10 Each leg
* Tier 1 to 2 – Step Ups 10 Each leg
* Tier 2 to 3 – Step Ups 10 Each leg
* Tier 3 to 4 – Step Ups 10 Each leg

7 PAX get to count down for rest.  PAX1 – 7 count.  PAX2 – 6 count…PAX7 – 1 count

Kentucky Merkin Complex 9 IC, 10-count plank, 8 IC, 10-count plank, 7 IC.  Approach the Amp tiers

* Tier 0 to 1 – 10 dips.  1st PAX to complete calls the set.  All PAX ascends to the next tier
* Tier 1 to 2 – 10 dips.  1st PAX to complete calls the set.  All PAX ascends to the next tier
* Tier 2 to 3 – 10 dips.  1st PAX to complete calls the set.  All PAX ascends to the next tier
* Tier 3 to 4 – 10 dips.  1st PAX to complete calls the set.  All PAX ascends to the next tier

7 PAX get to count down for rest.  PAX1 – 7 count.  PAX2 – 6 count…PAX7 – 1 count

Kentucky Merkin Complex 8 IC, 10-count plank, 7 IC, 10-count plank, 6 IC.  Approach the Amp tiers

* Tier 0 to 1 – 7 Box Jumps.  1st PAX to complete calls the set.  All PAX ascends to the next tier
* Tier 1 to 2 – 7 Box Jumps.  1st PAX to complete calls the set.  All PAX ascends to the next tier
* Tier 2 to 3 – 7 Box Jumps.  1st PAX to complete calls the set.  All PAX ascends to the next tier
* Tier 3 to 4 – 7 Box Jumps.  1st PAX to complete calls the set.  All PAX ascends to the next tier

7 PAX get to count down for rest.  PAX1 – 7 count.  PAX2 – 6 count…PAX7 – 1 count

Mosey to the parking lot (purple box)

#Mary

Swan dive Hamstring Stretches w/hang x3.  I borrowed this one from YogaX a la P90X

06:15

COT

Mister Brown heads to work.  6 of the 7 original PAX remain.  No new PAX.

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## Bootcamp #2 ##
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PAX: Optimus, Muck, Coors, Kato, Gruenwald, PacRat (QiC)

06:20

#Warm-Up
Windmill x12 IC
Bean Pickers x15 IC
Perfect Merkins x10 IC
Perfect Squats x10 IC
Arm Circles Complex

PAX mosey to the trail area (vague, I know…)

Indian Run 2.0 – PAX line up in traditional Indian Run fashion.  The PAX at the head of the line picks the pace and direction until the Q calls “NEXT!”.  PAX1 goes to the end of the line, and PAX2 leads the Indian run and selects pace/direction.  Repeato until all PAX had a chance to lead.  This probably went on for 20 minutes or so with each PAX took the lead but lead only 1 time.  Notable iterations were Muck added butt-kickers/high knees/carioca.  Optimus took us off-road to sprint up a short yet steep hill.

Mosey to #TheClimb (yellow box)

PAX partner up.  All 6 PAX held Angry Chair.  Team 1 ran up the stairs and performed 7 Derkins at each landing.  When Team 1 reached 5 reps, they called it out and Team 2 started.  After Team 2 hit 5 of 7 reps, they called it and Team 3 began.  When Team 1 hit the top, they held Angry Chair and waited for Team 2 as they held Angry Chair. Lastly, Team 1 arrives.

Swinging Ierkins

At the top of the stairs, there’s a table with seats as well as a swinging bench.  5 PAX took a position around the table/seats and lead PAX performed 5 IC Ierkins on the swinging bench.  The swinging bench trick was to hold a tight core to minimize bench swinging.  Once lead PAX hit the 5th IC rep, PAX rotated clockwise, and the next PAX was in lead PAX position.  This continued until all PAX held lead PAX position

Mosey to the park (blue box) 

Aussie Pull-ups

PAX circled up under the Crow’s Nest for Australian Pull-ups:

15 OYO, rotate clockwise
14 OYO, rotate clockwise
13 OYO, rotate clockwise
(maybe?) 12 OYO. 

#Mary

Circle up around the sewer drain (much more elegant/practical than it sounds)

P90X Standing Split Hamstring stretch x3

LB Shih’s circa 2020 – Ask Kato.  It’s a good one and totals 60 reps:
Both feet up x10 IC
Right leg up, Left leg off the ground, but parallel.  x10 IC
Left leg up, Right leg off the ground, but parallel.  x10 IC

P90X single leg hamstring stretch
PAX sit on their 6, puts both feet on the ground (think of a sit-up rest position).  With the Left leg planted on the ground, the Right leg is raised like a 1-leg Boat hold.  Once all PAX are set up, and both quads are even, hold for a 20 count.  Recover for >5 seconds and swap leg positions.  Once all PAX are set up, count down for a 20 count

PAX to call the remainder:

 Coors – Pickle Pounders x20 IC

 Muck – Banana Flutter Kicks x20 IC

 Gruenwald – Perfect Crunches x20

07:00

#Moleskin – The backblast says it all.  We introduced several new Mary exercise/stretches. When combining both bootcamps, we got in 4 miles (+/-), performed 54 burpees in about 5 minutes (with running!) and 253 Merkins of various varieties (not including burpee Merkins).  Bootcamp #2 complimented Bootcamp #1 nicely.  Add them together it was a recipe for a BUTT-WHIPPIN’.  The 2019/2020 Christmas/New Year’s breakfast at the Harvest Room was awesome.  The menu was interesting, daring, yet offered many tried-and-true options for the less adventurous.  The coffee was about as good as breakfast/lunch/bruch place can get.

Seeing that the vast majority of PAX haven’t been to TheDump, I’d like to personally invite you to check it out.  Look up for pre-blasts at TheDump and post.  If you’re a runner, there are tons of options.  Tons, as in the most out of any A.O. that I’ve been to and I’ve been to over 20 in various regions.  Are you into:
Friendship runs?
Sprints?
Hills?
Stairs?

Yep – TheDump has all those covered – in spades.  Trying to get your pull-up numbers up?  This place is built for Australian pull-ups.  Don’t miss out!

At Harvest Cafe we discussed how to become more effective PAX in the community and how to grow F3 NorthWind.  Be on the lookout for 3F/Community opportunities.

Good to have you back Gruenwald!

God Bless.

73’s,

PacRat
KD9GNS