ENOS, STIRRUPS, WILD BLUE, THE DON, BONES
QIC: BONES
5 pax return to the gloom for a WOD from YHC. Conditions were near perfect and everyone was ready for a good beatdown. Considering that I have been M.I.A. for a while, I knew I needed to come with something worth getting out of the fartsack for…. Solution, B.O.M.B.S always get the party started. After a quick disclaimer and opening prayer, we began.
The Thang:
Mosey to the concession stand and begin warm-ups:
Windmill x 15 IC
TTT x 15 IC
LBAC x 10 IC forward
LBAC x 10 IC backward
Calf raises 25 OYO
Rows 25 OYO
“Partner up” was the next command. Pax 1 begins running to the top of the stairs while pax 2 begins 30 burpees. Flap jack (each pax must complete a minimum of 15 burpees). Followed by Overhead arm clap x 60, Merkins x 90, BBSU/LBC’s x 120 and squats x200. Same format for all exercises.
Mosey to the rock pile and grab a rock. Pax 1 zombie-lunge walks(lunge walk with rock over head) to the stairs while pax 2 begins curls, napalms and tricep extensions. Flap Jack.
All pax complete a circuit of chest press, rows, skull crushers, flutter-kicks, curls/crunches with rocks and more napalms-all varing counts.
Mosey to the Fiji bars and complete 2 sets of pull-ups and squats and mosey to the Shovel Flag!
Announcements:
Torch run coming up
Lexington 1 week run for pedestrian awareness
Lexington F3/FIA Fireflies baseball game
Prayer Request: Fiji, Aim High, FOB’s dad/family, YHC, sick and shut in