Dropped B.O.M.B.S


Ten showed to find out if it was a Master Q or a Mystery Q.  To their amazement and wonder, it was to be the Master Q. 

Warm-A-Rama

All gather around the Tree of Woe for:

Arm circles, aka Sun Gods

Arm circles with alternating lunges, aka Tie Fighters

All IC x15:  IST, Slo Windmill, Cotton Picker, Hillbillies, Mountain Climbers

Threw in a mobility moment with downward dog and alternating calf stretches.

The Thang

Mosey down to Queens corner for

Imperial Squat Troopers (Alternating IST with a squat) and Freddie Mercuries… watch the car!

Mosey up to the Weight Room and pick out a rock

Colt 45:  15x IC Lo Kurls, 15x Hi! Kurls, 15x Full Kurls

Overhead Press and Skull crushers, all 15x IC and we moved 1x rock to the left at each excercise. 

Over to the Pain Clock for the Main Event!:  B.O.M.B.S.

Partner up, one partner does the excercise while the other runs around the clock.  Keep going until all are complete.

50x Burpees

100x Overhead Claps

150x Merkins

200x Big Boy Situps (audilbled to 100x, because time)

250x Squats (audible to 200x, because time)

Back over the weight room for 15x Bent Over Rows, then rocks back.

Mosey back to Queen's Corner for 15x Rocky Balboa Kurb Kickers

Mosey back the Tree of Woe for a quick

Mary

15x IC Flutter Kicks, Dieing Kochroaches, and Touch them Heels

Recover Recover

The Moleskin

Great to get out there this morning.  The great thing about Q'ing is you can do anything you want.  Every go to a work out you don't like?  No problem, just Q it next time and do what YOU want!   Need more folks to sign up for Q's on the website, too many blank spaces out there for all the High Impact Men we have in our cadre.  

Didn't get a chance to J Lo, I think Amen was disspointed.  Maybe next time!  

I think The Force was disspointed with a "oh its you" when he found out I was the Q.  I aim to please.

Burgoo said he didn't like the workout (toungue in check).  But I care about his fitness! 

Midway through the BOMBS, Jenny said he was going to throw up.  I know how he feels, me too. 

Travolta wins the "Rabbit" award.  Not sure I challenged him enough today.  Will try harder next time. 

IKEA wins the War Daddy award.  He wasn't really happy about that.  

Ultraman gets the "Get 'er done!" award.  He just knocked everything out without breaking sweat… except for the humidity. 

Frontier was also a beast out there today.  Looking good!

Etch-A-Sketch wins the War Baby.  Also keep his M and family in your prayers.  Family can be hard some time, but they are ours. 

Always an honor to lead these men at the best AO in LKN!  

TG sends

Aye