YHC had the pleasure of meeting up with 6 HIMS in the hot and balmy gloom at Bunker Hill on Wednesday. Rasta started at the COT with the group after his pre-run, but had to jet in order to fight the wonderful traffic going north to Charlotte from Rock Hill.
YHC was quite excited to be here this particular morning because there haven’t been too many boot camp visits the past couple months with a focus being on running. Not going to lie, the initial excitement didn’t take long to wear off once we started to get into the “thang” (more to come on this). So, here is how the whole “thang” played out:
- Warm up at the COT:
- Right over left; Left over right
- Windmills (10 in Cadence)
- Plank Position into Downward Dog to Stretch Calves & Back (10 count) move back to Plank Position
- Mountain Climbers – 10 in Cadence
- Plank Jacks – 10 in Cadence
- Moroccan Night Clubs – 10 in Cadence
After the COT warm up, the PAX moseyed down to the school’s cafeteria building and partnered up for some B.O.M.B.S around the drop off loop. The routine was as follows:
- Burpees – 1 Round Each Partner
- Overhead Claps – 1 Round Each Partner
- Merkins – 1 Round Each Partner
- Big Boy Sit Ups – 1 Round Each Partner
- Squats – 1 Round Each Partner
Once the pairs completed the full set of B.O.M.B.S. each, the PAX took a short mosey behind the cafeteria building for another Dora 1-2-3 variation known as Bear Crawl 1-2-3. While one partner bear crawled about 25 yards and moseyed back, the other partner did the following (and vice versa until all rounds were completed):
- Triceps Extensions with Cindy– 1 Round Each Partner
- Overhead Chest Press with Cindy – 2 Rounds Each Partner
- Bicep Curls with Cindy – 2 Rounds Each Partner (was suppose to be 3 rounds, but time seemed to be getting short)
After bear crawl 1-2-2, the PAX moseyed back to the COT for some ab lab with the remaining time:
- Box Cutters – 10 in Cadence.
- LBC’s – 20 in Cadence.
- Flutters – 26 in Cadence (10 down, 10 hands up & 6 hands extended behind head)
- Kettle Bell Hammers (5, 10 and 15 lb bells on hand) – hammers done 5 in cadence each set until all kettle bells made their way around the circle)
Yes, the 26 above is an even number, but an oddly even number given the preceding pattern…right? Well, YHC fell victim to the ever terrible “if you can’t do it, don’t Q it” conundrum!!! As much as YHC would like to blame the hot, balmy conditions this particular morning, YHC just has to own it here. By the end of the workout, YHC has realized just how few boot camps have been attended with the focus on running. Hopefully the PAX were able to get what they needed out of the workout this particular morning and I hope to be given the chance to redeem myself at a later date should a time slot become available at this great Rock Hill AO!
We ended the whole thang with prayers and announcements.
Thank you very much for the opportunity to lead this day PCH!