Bushwood (Ottawa Park)
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Date/Time
Date(s) - 11/12/2020
5:30 am - 6:15 am
The Q:
Bob Vance-Vance Refrigeration
Location
Bushwood-Ottawa Partk
Categories
Bootcamp Style Workout.
Date/Time
Date(s) - 11/12/2020
5:30 am - 6:15 am
The Q:
Bob Vance-Vance Refrigeration
Location
Bushwood-Ottawa Partk
Categories
Bootcamp Style Workout.
Bushwood 11/12/2020 Backblast
PAX: Rubble, Tidwell, Ozzie, Wild Sprayer, Gap, Dauber, Bob Vance, The Colonel
QIC: Klinger
5 core principles
Mission
Credo
Disclaimer
Mosey to stairs by football stadium
Circuit 1
Start at the base of the staircase.
A1. 20 push-ups
A2. Sprint (5 flights)
A3. 20 Decline Push-ups (feet on 3rd step)
Circuit 2
B1. Bounding – Jump to highest stair possible – 6 reps (start from base)
B2. Jumps – start from 1st step, drop down, jump to second – 10 reps
B3. Mountain Climbers – 30 reps
Circuit 3
C1. Bulgarian Split Squat (back leg on 3rd step) – 20 reps each leg
C2. Sprints – 5 flights
C3. Bonnie Blair – 20 reps each leg
Finisher
Start by doing 10 push-ups on the ground, flat. Then immediately do 10 push-ups on the first stair with your feet on the ground. Then the second, third, fourth, and finally 10 on the 5th stair.
6 MOM:
Bicycle Crunch 15
Elbow Plank 45 sec
Leg Lifts 15
American Hammer 20
Side Plank 30 sec/side
Mosey back to clock tower
Countorama
Nameorama
Know the 6 – Dauber
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BOM – YHC shared a short reflection on what it means to be a Veteran