AO: The Wood
When: 06/27/2022
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
This was my AOVQ at the Wood and also my first time leading a boot camp (my VQ was a run club). I decided that much of the workout would be on the hill with bear crawls in homage to my FNG experience (Binford was on Q that cold day in March). Yesterday was my wedding anniversary, and my M helped me design this animal-themed beatdown.
Warm-O-Rama
Motivators from 5.
Good mornings / good nights x 5 (picked this one from Squidward’s VQ).
Abe Vigodas x 10.
Arm circles forward/backwards x 10.
Michael Phelps x 10.
Mosey to the hill.
The Thang
3 stations were set-up on the hill (side of hill, top of hill, front of hill).
Station 1 – Froggers (plank to catcher’s stance), Starfish jumps (squat jump to X), Spider merkins, and then bear crawl up hill.
Station 2 – Inchworms (touch toes and hand walk out to plank and back), Flamingo (one leg) squats, Crab toe-touches (hold inverted plank and touch toes with opposite hand), and then crab walk down hill.
Station 3 – Frog jumps (squat hop), Monkey humpers, Seal-clap jacks (SSH with arms in front of you), and then gorilla walk (lunges) back to the start.
For the first circuit, we stayed as a group so I could demonstrate exercises (5 reps each) and we just jogged between stations. After that, the PAX went through full stations on their own, increasing by 5 reps every circuit until we ran out of time. Most got through about 2.5 circuits.
We met back by the flags at 5:50 to get some extra stretching in as a group. We did one minute each of pigeon, downward dog, cat-cow, scorpion, and cobra, and then jumped right into the Chum Bucket Crunch Circuit (11 crunch exercises x 20 reps each, no stopping, on my count). We finished 30 seconds early, and did a plank hold until 6am.
Circle of Trust
I told a story about how teenage daughter now has a “friend that is a boy” (I have trouble saying boyfriend). My wedding anniversary was yesterday, and up to this point, my natural focus on being a good husband has been on my wife. However, as we all know, kids are always watching, and I’m starting to realize I need to also set an example of what a good significant other should be for my daughter’s sake as well. It seems sort of obvious when talking out loud about it, but it is a little strange. I sometimes still picture her as a little kid…they grow up fast. Set good examples, in all aspects.
Naked Man Moleskin
No gnats today!