Nuclear B.O.M.B.S.


8 pax jumped out the fartsack to see what we were going to do at Fallout. I believe The Force ran a Standard. Jedi and Jimmy O were both at the AO but were just running laps around the track. I guess they didn't hear there was a free men's workout this morning. We should advertise better! Pax grabbed blocks and put them next to the track and then we warmed up.

Warm-o-Rama

  • Mosey around the track
  • SSH x 15 IC
  • IST x 15 IC
  • Windmill x 10 IC
  • Carrot Puller x 10 IC
  • Carrot Puller (TN Style) x 10 IC

Thang

Sound the ALARM (Arms, Legs, Abs, “R” exercise, “M” exercise)

  • Skull Crusher x 15 IC
  • Block Squat x 15 IC
  • Peter Parker x 15 IC
  • Row (Upright) x 15 IC
  • Monkey Humpers x 15 IC

 

Time to drop some B.O.M.B.S. Partner up. Pax 1 does exercise while Pax 2 to bleachers and back. Flapjack and continue the exercise until each amount of reps are complete. The exercises and reps are:

  • 50 – Burpees
  • 100 – Overhead Claps
  • 150 – Merkins
  • 150 – Big Boy Sit-ups
  • 200 – Squats

 

Nuclear fallout from the BOMBS requires another ALARM (Arms, Legs, Abs, “R” exercise, “M” exercise)

  • Full curl x 15 IC
  • Jump squat x 15 OYO
  • Block Twists x 15 IC
  • Ranger Merkins x 15 IC
  • Mountain Climbers x 15 IC

 

Put up blocks with almost no time left

Mary

  • LBC x 20 IC
  • Low flutter x 15 IC

 

Moleskine

  • Lots of mumblechatter this morning, the pax weren't happy about the BOMBS. No pleasing these people.
  • The Force complained about the lack of block exercises, saying he could count them all on his left hand. Upon further review, there were 5 rock exercises so I guess he'll have to use his right hand.

                                                                                    *twss*

  • This will by YHC's last post until next Friday given some back-to-back work travel. Hoping to represent F3 LKN at both F3 Kalamazoo and F3 Nashville over the next couple of weeks.

Thanks Mona Lisa for the opportunity to Q and thanks to all pax in attendance. Looking forward to being back full-time after my travel wraps up. Until then – CB