3 minutes!!! Where is everyone. 2 PAX coming in hot. Look there is a 3rd!!!
Conditions: 28
Pledge of Allegiance
BOM
Disclaimer
COP
TTT X 10 IC
IW X 10 IC
American Hammers x 15 IC
LBAC X 10 F&B IC
Flutter kicks X 20 IC
SSH x 19 IC
The Thang
The original plan was as follows:
Count off into a 1 or a 2. Go grab a block. Next up STINK B.O.M.B.S. (Set 5 cones out surrounding the Shovel Flag. Pax #1 starts the B.O.M.B.S. reps at the first cone while pax #2 Bearcrawls to the center to do exercise chosen by the Q. Pax #2 then swaps with Pax #1. Work at same spoke until all reps are completed. Then move to next spoke. Q can change center exercise with each move to next spoke.
B-100 Burpees
In the middle—Curls x 25
O-200 Over Head Presses
In the middle—Rows x 15 each arm
M- 300 Merkins
In the middle—Tricep ext X 25
B- 400 Big Boy Sit-ups
In the middle—Elf on the shelf x 10 each side
S- 500 Squats
In the middle—Swings X 20
What had happened was:
The above exercises were done. We ended up starting at the shovel flag and setting up the “middle” of the spokes at the Stop sign. #1 started exercises while #2 bear crawled to the stop sign and completed the exercises. The PAX were allowed to “choose their own adventure” on how they got back to the shovel flag each time. Due to time constraints some modifications were made to the amount of reps in order to make sure we get all exercises in. If you needed to know the exact number, you should have posted. I think it is safe to safe that the upper body is pretty much destroyed for the day! Great work men.
COT and BOM
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6 Foot’s BIL
Unspoken