When I first opened my eyes this morning it was mere minutes before my alarm, poised with pursed lips, was ready to whistle out a chirpy chilling electronic beep.  The open window inches from my head did not admit light despite the blind being part way drawn in hope of luring in any small bit of breeze to ease my sleep.  It was dark and airless beyond my bedroom.

The rain was coming straight down in the windless night.  I smiled and thought about Boot Camp On Demand.  In a few short hours we would gather in Victoria Park.  This warm gushing rain would make it a memorable morning.

By the time I got into my trusty little ’94 Toyota Sled, the rain had abated and was completely cleared by the time I reached Vernon River.  That was okay, a mostly dry Boot Camp is also a good thing.

Boot Camp On Demand is just that, a Boot Camp which allows for drop in participants.  It is a twice per week event provided for those who want a bit of difference in their workout regime and stands as a not-quite-enough-but-it-will-do event for loyal Boot Campers awaiting our next full MOVE IT! Outdoor Boot Camp session slated to start in the fall.

This morning 13 women and one man showed up.  These, the fortunate, started their day with a most amazing commitment to themselves:

The warm up started in a big circle:

  • Walk in circle
  • Jumping Jacks
  • Supine Back Bridges
  • Mountain Climbers
  • Hip Flexor Stretch
  • Body Squats
  • Standing Leg Swings
  • Jog in place

Repeat with increased intensity.

High Intensity Interval work followed the warm up, featuring a couple of interval schedules to keep folks working hard, recovering well and heaving healthfully:

  • 8 seconds on/12 seconds recovery Shuttle Runs for 2 minutes
  • 6 Jumping Jacks/6 Lateral Shuffles continuous for 2 minutes
  • 24 seconds on/36 seconds recovery Sprints for 4 minutes
  • 6 Left 6 Right Fighter Lunges/6 Dead Drops Front continuous for 2 minutes
  • 8 seconds on/12 seconds recovery Shuttle Runs for 2 minutes
  • 6 Skaters per side/6 Dead Drops Back continuous for 2 minutes

Grab water and head over for a Picnic at the tables:

  • 15 Left Step Ups/15 Shove Offs/15 Right Step Ups/15 Shove Offs
  • 15 Jumping Jacks/15 Bench Dips/15 Jumping Jacks/15 Bench Dips
  • 15 Burpees/15 Bench Back Bridges/15 Burpees/15 Bench Back Bridges

Take an easy lap of the field.  Grab water.   REPEAT the picnic fare.  I know there was some eye rolling and scowling in here, I think they were all done for 15 reps.

Stretch thoroughly.  Work well done. Step into a great day.

Thank you for all this team, and so much more.

Um, did I hear a robust baritone singing in one of those departing vehicles?

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