The 300 boot camp workout

https://www.webmd.com/fitness-exercise/features/the-300-workout-can-you-handle-it

So I went to the way back machine for this workout. This is something I use to do at the gym before I started F3. Basically at the IBM gym there are about 10 guys that work out. The most muscular guy use to do this and slowly everyone jumped on board. Its tough and not exactly built for a boot camp so I modified accordingly and it turned out pretty well. And good news for the non-runners. we aren’t leaving the parking lot!

WARM-UP

  • Arm Circles (forward and reverse)
  • Sprinkler
  • Wille Mayes Hayes
  • Calf Stretch
  • Take a minute to stretch whatever you need

THE THANG

  • All counting done rotating PAX
  • 25 burpees OYO. Set of 10, 10 count, set of 10, 10 count, set 0f 5
  • 50 Hillbillie Squats done slow. Set 0f 10, 5 count, Set 0f 10, 5 count , Set 0f 10, 5 count , Set 0f 10, 5 count , Set 0f 10, 5 count — in gym this is deadlift @135lb barbell
  • 50 Merkins done slow. Set 0f 10, 10 count, Set 0f 10, 10 count , Set 0f 10, 10 count , Set 0f 10, 10 count , Set 0f 10, 10 count
  • 50 Box jumps or step-ups. Set 0f 10, 10 count, Set 0f 10, 10 count , Set 0f 10, 10 count , Set 0f 10, 10 count , Set 0f 10, 10 count
  • 50 Floor wipers (aka leg lifts all the way up). Set 0f 10, 10 count, Set 0f 10, 10 count , Set 0f 10, 10 count , Set 0f 10, 10 count , Set 0f 10, 10 count — in gym this is while holding @135lb barbell
  • 50 dry dock jump backs IC (in dry dock position, jump legs back so in plank, then back to dry dock position, then a dry dock. Set 0f 10, 15 count, Set 0f 10, 15 count , Set 0f 10, 15 count , Set 0f 10, 15 count , Set 0f 10, 15 count — in gym this is clean and jerk with 35lb dumbell
  • 25 burpees OYO. Set of 10, 10 count, set of 8, 10 count, set 0f 7

MARY

  • Asheville Abs — 90 IC LBCs in different forms

Announcements

BOM 

So as I said I got this workout from a guy at IBM because I wanted to emulate what he was doing. The truth of the matter is that someone is always looking at you and emulating what you are doing. Especially your kids! So go out, be aware of this, and know that someone is watching no matter what good or what bad you are doing. Do some good fellas. Aye!