Virtual AO – Dial-Up Zoom Bootcamp – Thursday, July 30, 2020
I love flags. And America is pretty great, too. My VQ was on Flag Day two years back, June 14, 2018. It was at a 0.0 bootcamp (Stoneclad), and 0.0 exercises lend themselves quite well to the Zoom format. Been meaning to delve back into this for some time, so we had a nice Throw-back Thursday with some bonus exercises thrown in to turn it up a notch and incorporate some coupon work.
Gut Check has taken on Site Q duties for this workout, so of course he manned his post. And my son, Pickaxe, and I joined up for 45 minutes of sweat equity. It went like this:
13 reps of each (sometimes single count, sometimes 4 count, sometimes doubled up for effect):
13 Stars (for the original Betsy Ross flag of 1777): Weed picker, dancing bear, SSH, merkin, LBC, Alt. lunges, Maktar, flutter kick, squat, alt. shoulder tap, BBS, squat jumps, plank jacks.
13 Stripes (a tradition still represented on today’s star-spangled banner): Windmill, goofball, Imperial walker, copperhead merkin, reverse LBC, monkey humpers, plank rotation, Freddie Mercury, copperhead squat, reverse alt. shoulder tap, Dolly, Star Jumps, Fingertip Plank Jacks.
13 Bonus w/Coupon: Curl, Squat Thruster, Chest to OHP, Tricep Extension, KB Swing, One-Arm Row, Back Scratcher, Front Arm Raise, Bent-Over Row, High Pull, Wonder Bra, Dead Lift, Colt 45.
Time permitted some repeats of the highlights of 13 Stars, plus one minute 15 seconds of Overhead Claps to finish us off.
COT: Praying for the wisdom to keep our heads out of the sand and our eyes fixed on the Lord and His eternal perspective.
NMM: We modify as necessary. When life throws us a curve ball like a pandemic, or when we have to travel, etc., we can still workout together over Zoom. Thankful for video conferencing technology. Gotta get some more men in here, as we know this is needed. I am thankful for the opportunity to workout with my son, who absolutely loves it (especially after he is done being nauseous from the hard work). We even got to meet Kiwi, who will probably pay us more attention when we’re not merely on a computer screen. Thanks for posting and for being a HIM, Gut Check. Most thankful for your friendship and accountability, brother. Keep on.