| Intro |
Searching for a new challenge YHC ran across this workout called B.O.M.B.S. that several Midlands AO’s have tried. YHC noticed that the reps varied for the exercises between the different posts except ……..the 100 Burpee start. It was tough but F3 Camden has officially completed the BOMBS workout staying true to form! Good work men. |
| Disclaimer |
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| Warm Up |
Exercise |
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Reps |
IC or OYO |
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SSH |
X |
20 |
IC |
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Imperial Walker |
X |
20 |
IC |
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Inchworm |
X |
5 |
OYO |
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Woodchoppers(for Neon) |
X |
15 |
IC |
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Slow Squats |
X |
20 |
IC |
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| The Thang |
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Indian Run to bus circle and partner up for BOMBS |
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Partner A runs a lap |
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Partner B exercise |
flip flp until finished |
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Burpees |
B |
100 |
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Overhead Clap |
O |
150 |
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Merkins |
M |
150 |
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Big Boy Situps |
B |
100 |
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Squats |
S |
150 |
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(run extra laps while waiting ) |
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Sprint back to AO stopping at 10 light poles for Mary |
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First pole…. 2 Flutter Kicks IC Second pole…. 4 Flutter Kicks IC….Third Pole … |
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6 Flutter Kicks etc. counting up by 2’s all the way to 20 Flutters at the tenth pole for a total of 110 |
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(well 109) |
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(lost one along the way) |
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Partner at fountain for Dips |
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Partner A dips while Partner B bear crawls around 1/4 perimiter of fountain 150 reps |
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flip flp until finished |
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Run Back to Picnic Table at the Shovel Flag |
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| COT, Count-O-Rama, BOM |
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| Announcements |
Clinic Classic April 28th 7:30 AM, Barry’s family lost their dog so be thinking about them. |
| Moleskin |
An honor to lead |
