05/25/2022 - The Complex - Bootcamp with Jump Ropes
AO: The Complex
When: 05/25/2022
PAX:
Number of Pax: 22
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snots
Introduction
PREBLAST THE COMPLEX
BOOTCAMP
5/25/2022 5:15 AM
Bring your coupon, jump rope, and gloves. I have 1 extra rope. We will have a good mix of cardio & some Coupon Work.
HC Below Now!
Warm-O-Rama
Forward Arm Circles – 12 Reps
Backwards Arm Circles – 12 Reps
Jump Rope for 1 Minute
Shoulder Stretch (Right Elbow Across holding with left hand & repeat other side)
Coupon Mosey to the Pavilion
The Thang
Thang #1
Mississippi Leg Hounds – 5 Reps
Big Boys with Coupon – 20 Reps
Coupon Curls – 25 Reps
Overhead Hold – 30 Seconds
Overhead Press – 15 Reps
Run to the Cone & Jump Rope 100 Times
Each Round Return from cone as below:
Round 1 – Lunges, Round 2 Bear Crawl, Round 3 Crawl Bear
Flutter Kicks with the coupon – 50 Reps first 2 rounds. 100 Reps final round
Thang #2
Each team got in a line and we passed the coupon down the line and back 3 times. Not enough room for us all to do wall sits.
Thang #3
We stayed in our lines and did an Indian Run around for one lap on the path
Circle of Trust
Mary
Planked until the six was in from Thang #3
Merkins – 25 on my down
American Hammers
Leg Raises – Started at 6″ off the ground, spread legs apart, back together, & lifted vertically. We never let our feet touch the ground and we did 10 reps of this. I also had us hold some of the positions longer towards the end.
Bid Boys until 6:00 (I believe we did about 60 Reps of BB)
COT
I mentioned a video that I saw recently. A professor had jar that he said represented your life. Inside the jar he had it filled with Golf Balls. He asked the class if they thought that it was full and they said yes. He then proceeded to pour some small rocks into the jar. Then he asked again if the jar was full. The class responded yes. Then he poured some sand into the jar and it filled in all the open gaps. He went on to say the jar represents your life, the golf balls represent everything that is important to you, like you family, health and friends. The pebbles represent you car, job, home or things that are also important. The sand represents everything else all the small stuff. If you put the sand in first you won’t have room for your golf balls or pebbles. The same is true in life if you spend all of your time in the small stuff. You won’t have time for all of the things that matter to you. Pay attention to the things that are critical for your happiness. Take care of your family or the Golf Balls in this example first. He then poured 2 beers into the jar. To represent that you always have time for a few beers with your friends.
Naked Man Moleskin
The weather was bout 57 Degrees and rainy. I modified a few things due to the weather. We utilized the pavilion for the coupon work. We jumped roped, and did the lunges and bear crawls outside of the pavilion along with the indian runs. I made up Thang #2 & Thang #3 on the fly as I wanted to keep us out of the grass. So everyone got out of doing a hill work out today! Next time we will make up for it!
I broke the group into 3 groups. I wanted to have each group stay together to push one another. No man left behind. Always great to see everyone working together and pushing each other.