After two strong Qs this week, Pocahontas on Tues and DirtyBird on Thurs, YHC attempted to round out the week. Canseco planted the idea of BOMBS in the gloom on Tues but the classic BOMBS workout in the lexicon didn’t look too appealing this week. So here is what we did;
Mosey toward gate leading to block pile and circled up in the back corner of the parking lot in that area.
Warm-up: SSH x 10 IC, TTT x 10 IC, LBAC x 10 IC forward followed by 10 IC in reverse, slo-mo Merkin x 10 IC, slo-mo Squat x 10 IC
Counted off into 1s and 2s. Mosey to block pile, 1s grab 2 bricks, 2s grab a block. Mosey to the track.
BOMBS executed as follows;
B-block or brick press, shoulder or chest as each Pax desired. Pax 1 exercise while second backpedal about 20 yards and lunge back then switch until time called. Target time was 5 minutes.
O-one-calls. Pax 1 exercise while second backpedal about 20 yards and lunge back then switch until time called. Target time was 5 minutes.
M-manmaker with bricks. Pax 1 exercise while second backpedal about 20 yards and lunge back then switch until time called. Target time was 5 minutes. (Much discussion about what a manmaker consists of but the description from the Lexicon was implemented this morning, with a slight amount of confusion on YHC’s part between rows and tricep extensions, but we worked it out.
At this point an Indian mosey around d the track was called for some recovery.
Resumed exercise when returned to blocks.
B-BBSU with block. Pax 1 exercise while second backpedal about 20 yards and lunge back then switch until time called. Target time was 5 minutes.
S-squats with block or Boo Squats with bricks. Pax 1 exercise while second backpedal about 20 yards and lunge back then switch until time called. Target time was 5 minutes.
Returned bricks and blocks to the pile and moseyed back to the flag for Mary, which consisted of; LBC x 20 IC, Merican Hammer x 20 IC, flutter kicks x 20 IC, iron cross x 20 omc, Freddy Mercury x 20 IC (nothing is sgnificant about the number 20 other than it is enough to hurt), wrapped up with boat canoe.
COT;
Announcements; Coffeteria, Tread 5:30 am Sun., MGC long run 1st weekend in Feb., dam to dam 2/16, p200, graveyard 5 year anniversary 3/2, Buttermaker’s fridge
Prayer requests; Corbett Anderson, Wells Family, Richard (Booster’s Coworker’s husband), Swanson’s Father, Maxie Westmoreland, Buttermaker’s Coworker’s Father cancer
Devo: Phillippians 1:6 “Being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.” Regardless of the obstacles, challenges, setbacks, etc. (Big and small both self induced and beyond our control) we can rest assured of this promise in our lives that he who began a good work in us will carry it on to completion.