YHC was perusing the calendar a couple weeks back and saw that the best Friday bootcamp in the dash needed a Q for 2\/17. I wanted to recycle the classic 2-mile Burns’ Tour de Downtown, but didn’t check the radar when I signed up. Audible – tabata in the parking deck.<\/p>\n
Arrive, warm up mosey to the garage, Abe Vs, SSH, ISTs, Arm Swirly medley.<\/p>\n
The thang<\/p>\n
20 on\/10 off tabata with pairs of exercises, coupled with a run up the ramp and back. Ladder-style with one minute to complete the run before the next round starts.<\/p>\n
Rd 1 – Plank & plank jack<\/p>\n
Rd 2 – Plank, plank jack, merkins, mtn climbers<\/p>\n
Rd 3 – Plank, plank jack, merkins, mtn climbers, low flutter, low dolly<\/p>\n
Rd 4 –\u00a0Plank, plank jack, merkins, mtn climbers, low flutter, low dolly, squats, freddie mercs<\/p>\n
Rd 5 – Plank, plank jack, merkins, mtn climbers, low flutter, low dolly, squats, freddie mercs, american hammers, crunchy frogs<\/p>\n
Rd 6 – Plank, plank jack, merkins, mtn climbers, low flutter, low dolly, squats, freddie mercs, american hammers, crunchy frogs, hillbillies, burpees<\/p>\n
Rd 7 – merkins, mtn climbers, low flutter, low dolly, squats, freddie mercs, american hammers, crunchy frogs, hillbillies, burpees<\/p>\n
Rd 8 – low flutter, low dolly, squats, freddie mercs, american hammers, crunchy frogs, hillbillies, burpees<\/p>\n
Rd 9 – squats, freddie mercs, american hammers, crunchy frogs, hillbillies, burpees<\/p>\n
We were unable to get all the way back down the ladder due to the 45 minute time constraint. Shame. Our shoulders & abs in particular got worked to the extremes. Especially strong work on some of the later sprints, pushing through the fatigue. Always a pleasure to lead this group!<\/p>\n
It was raining. There was a blood drive. Praises for Post Hole’s dad’s 81st birthday. Prayers for Spicoli’s fam.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC was perusing the calendar a couple weeks back and saw that the best Friday bootcamp in the dash needed a Q for 2\/17. I wanted to recycle the classic 2-mile Burns’ Tour de Downtown, but didn’t check the radar when I signed up. Audible – tabata in the parking deck. Arrive, warm up mosey […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-21387","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Burns","date":"2.17.23","pax":"Starfish, Frostbite, Post Hole, Spicoli, Bam, Rubber Ducky, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21387","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21387"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21387\/revisions"}],"predecessor-version":[{"id":21388,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21387\/revisions\/21388"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21387"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21387"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21387"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}