BFC Bootcamp Workout Blog

Get Fit! Have Fun!

Welcome to the BFC Bootcamp- where fitness is for everyone!

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March 13, 2009 Posted by | Stuff and things | Comments Off on Welcome to the BFC Bootcamp- where fitness is for everyone!

BFC Bootcamp site has moved.

You can find our new website here.

January 7, 2010 Posted by | 1 | Leave a comment

Thursday 12-31-09

150 Burpees for time.

It’s the last workout of 2009 so make it count!

I can’t wait to get back with all of you guys and gals next week! BFC Bootcamp is going to be so much FUN in 2010! Here’s a sneak peak of what’s coming on Monday the 4th:


Many are stubborn in pursuit of the path they have chosen, few in pursuit of the goal. -Friedrich Nietzsche

December 31, 2009 Posted by | Workouts | 2 Comments

New BFC Website

The new website is up and running (still a little tweaking going on). I’ll be posting workouts there starting in Jan, so if you’ve got this page bookmarked then you’ll want to mosey on over the the new place and bookmark it. You can access it at I’ll post Thursday’s workout on this page for you guys. I’m working on the “email link” for the new one.

Let me know what you guys thin about the new site.

Hope you’re having a great Holiday!


December 29, 2009 Posted by | 1 | Leave a comment

Tuesday 12-29-09

30 sec handstand holds (lean against a wall if needed) x3


5 Rounds for time:

50 Mountain climbers

25 Sit ups

Thought is the sculptor who can create the person you want to be. -Henry David Thoreau

December 29, 2009 Posted by | Workouts | 1 Comment

No workouts this next week.

There will be NO bootcamp workouts at BFC the week of 12-27-09 through 1-2-10. Phillip and Jeanye won’t be leading any classes. Enjoy the break!

See you guys back on the 4th!

December 28, 2009 Posted by | 1 | Leave a comment

Thursday 12-24-09

As many round as possible in 10 minutes:

10 Burpees

10 Push ups

10 Squats

Therefore the Lord himself will give you a sign. Behold, the virgin shall conceive and bear a son, and shall call his name Immanuel.Isaiah 7:14

And you will have joy and gladness, and many will rejoice at his birth. -Luke 1:14

Photo by Stock Exchange.

December 24, 2009 Posted by | Workouts | 1 Comment

Upcoming workouts

Join Phillip Mercer as he puts his spin on bootcamp workouts. He’ll meet anyone who wants to join in on these nights at 7pm:

Monday 12/21

Tuesday 12/22

Monday 12/28

Tuesday 12/29

Thursday 12/31

So come on up to BFC and work off that stuffing!

December 20, 2009 Posted by | 1 | 3 Comments

No Saturday workout on 12/19.

December 19, 2009 Posted by | 1 | Leave a comment

Thursday 12-17-09

“Feel the Burn”

David goes overhead.

On the minute (OTM) for 5 minutes-

10 Push ups

5 Jacknife sit ups


30s on/ 30s off x5-

Hi/lo planks


OTM for 5 minutes-

10 MTN clibmbers

10 Leg lifts


30s on/ 30s off x5-



AMRAP 1 minute-

Push ups

When you cannot make up your mind which of two evenly balanced courses of action you should take – choose the bolder. – W.J. Slim

December 17, 2009 Posted by | Workouts | Leave a comment

True Reflections

What do you see?

Take a look in the mirror. What do you see? Are you happy with the reflection? Do you wish you had a smaller this or that and could fit into those “skinny jeans”? Are you buying into what mainstream media is telling you about the perfect body? Are you jealous of the celery eating, photoshopped, rail-thin cover models?


What’s with all the questions?

Well, I want you to think about it. How do you feel about yourself? How do you really feel? Because honestly, if you don’t like yourself now, what makes you think you’ll suddenly love yourself when you lose 15 or 20 pounds? Does your happiness really hang on losing those extra pounds? Or can you be happy with yourself now, while you’re in the process?

True beauty, strength, and health encompass more than just the way you look. It’s an attitude, it’s mental, it’s being comfortable in your skin. The mental state of being OK with yourself will change everything. It’s not a free pass to stay the same. It’s an empowerment to strive for betterment. Because I love my wife, I want her life to be full of everything she enjoys. I want her to be happy. Because I love myself, I take care of my body by exercising and eating to support my health goals. I’m OK with myself, but I know I can be better so I strive for more.

Take a look in the mirror again and smile. Smile because you’re happy with you. Smile at the you that’s inside ready to come out. Smile because you know that “skinny jeans” are for 13 year old EMO girls and boys and that you can look better than those cover models all while eating real food.  And next time you line up for “Go Time” at bootcamp, smile knowing that the better you is one step closer to appearing.

Photo by Laura Brown.

December 16, 2009 Posted by | Motivation | Leave a comment