We had a lot of stink bombs at boot camp the previous Saturday, so YHC thought some real BOMBS would be a good workout this week.
Conditions: Clear and a cool 39 degrees with a shooting star before we started.
The Thang:
Disclaimer
Prayer
Warmup – (15 reps each with Merkins Between – Increment One Merkin after Each Exercise)
- Through the Tunnel (1 Merkin)
- Windmill (2 Merkins)
- Side Straddle Hop (3 Merkins)
- Little Baby Arm Circles (15 Fwd, 15 Rev. – 4 Merkins)
- Overhead Clap – (5 Merkins)
- 8 Count Turn & Bounce – (6 Merkins)
- Imperial Walker – (7 Merkins)
- Squats – (8 Merkins)
- Flutterkicks – (9 Merkins)
- American Hammer – (10 Merkins)
Mosey to the block pile to grab a coupon, then proceed to the band practice field. Line up on end line, 4 cones out at 20 yard intervals. Hold for the six at each exercise.
B.O.M.B.S Away!
- PAX # 1 does Burpees on the end line while PAX # 2 bear crawls to the first cone. Swap positions when PAX # 2 returns. Keep going until 50 burpees are done.
- PAX # 1 does Overhead Claps on the end line while PAX # 2 does a farmers carry with 2 coupons to the second cone. Swap positions when PAX # 2 returns. Keep going until 100 Overhead Claps are done.
- PAX # 1 does Merkins on the end line while PAX # 2 does curls for the girls with a coupon to the third cone. Swap positions when PAX # 2 returns. Keep going until 150 Merkins are done.
- PAX # 1 does Big Boy Situps on the end line while PAX # 2 does an overhead carry with 1 coupons to the fourth cone. Swap positions when PAX # 2 returns. Keep going until 200 Big Boy Situps are done.
- PAX # 1 does Squats on the end line while PAX # 2 does carries a coupon to the far end line. Swap positions when PAX # 2 returns. Keep going until 250 Squats are done.
Tabata Time! We had 10 minutes left so walked to the fence line to do a little cool down tabata. 20 seconds of work, 10 seconds of rest. 5 Cylces.
- Calf Raises
- Curls for the Girls
- Squats
- Tricep Extensions
- Big Boy Situps
Time was up, so mosey back to the block pile and then to the flag.
Announcements:
- Workout at Veterans Halfway House next to Shawshank.
- Vietnam Veterans Mobile Wall in Camden American Legion Post. May 3rd-6th.
Prayer Requests:
- POTUS & wife travelling to Wilson, NC. Safe travels!
- Prayers for Strom when his wife sees his shirt after laying on the wet grass 🙂
BOM
Prayer
Pledge of Allegiance
Lord’s Prayer
Coffeteria at Chick-Fil-A