It’s been a good long time since I’ve led a traditional bootcamp workout, especially on a Saturday. It was good to be back in the gloom with the Iron Horse Pax. I wanted to make sure the guys remembered me and introduce myself to the newer guys in Donatello fashion.
DISCLAIMER
PRAYER
COP
Nascar start—mosey around the park to the bottom of the loop.
- SSH (20 IC)
- TTT (20 IC)
- Imperial Walkers (10 IC)
Mosey back to the park entrance.
- LBAC (10 IC, each way)
- Squats (10 IC)
- Merkins (5 IC))
Mosey around the outer park loop towards the amphitheater—stopping along the wall for 5 step-ups and 5 decline merkins.
THE THANG
Evolution 1—EMOM Madness (20 Rounds).
- 7 burpee box jumps
- 10 merkins | 15 squats
Perform 7 burpee box jumps, recover until the next minute starts. Perform 10 merkins and 15 squats, recover until the next minute starts. Repeat for 20 rounds.
Mosey to Tombstone Hill
Evolution 2—Bent Jacobs Ladder
- 10 Alternating Jump Lunges -> run to the top of the hill -> 1 burpee
- 10 Alternating Jump Lunges -> run to the top of the hill -> 2 burpees
- 10 Alternating Jump Lunges -> run to the top of the hill -> 3 burpees
- 10 Alternating Jump Lunges -> run to the top of the hill -> 4 burpees
- 10 Alternating Jump Lunges -> run to the top of the hill -> 5 burpees
- 10 Alternating Jump Lunges -> run to the top of the hill -> 6 burpees
- 10 Alternating Jump Lunges -> run to the top of the hill -> 7 burpees
Drop down to the wall for modified Mary
- 10 dips -> 20 LBC
- Rinse and repeat for 5 minutes, choosing preferred ab/core exercise for the 20.
Mosey back to the field
CIRCLE OF TRUST
PRAYER
MOLESKIN
Pretty strait forward—our existence as humans has historically been a struggle for survival and life. Things are far too easy now. Humans are meant to do hard things, physically. It’s part of our existence. Modern convenience is robbing us of those opportunities. We are getting soft and weak. Coming out and putting in the work is part of the remedy—so is pushing yourself to do really hard things. Whether that’s 100 mile runs, marathons, half-marathons, 10K, 5K, or GORUCK events—do something hard. Putting in the work and having the self-discipline to get it done is really what it’s about. That’s how you know your are still alive.
Lately however, I have found that I’ve lacked that same intentionality in other areas of my life. We often say we want to be better fathers and husbands during COT—I fear it’s become a bit of a cliche. It has for me. I’m working to apply that same dedication, self-discipline and intentionality that I take to training for events to how I interact with my wife and kids. It’s a work in process, but self awareness and doing something about it are a good start.
ANNOUNCEMENTS
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