- When: 05/13/23
- QIC: Extinguisher
- The PAX: Updraft, FarahandFarah, Heist, Loudmouth, Downwind
6 Pax at The Fort for a Suicide B.O.M.B.S beatdown with Cindy and a Jumprope/Miniband Tabata.
Warmup
5 Motivators
Reacher x 10
LABC Fwd/Bckwrd x 10
The Thang
Partner Up at baseline of basketball court
Suicide BOMBS(partner runs to mid court back to baseline then to far baselines pick up exercise)
B- 50 Burpees
O- 100 Overhead Press (w/ cindy0
M- 150 Merkins
B-200 BBSU
S- 250 Squats(w/ cindy)
Thang II
1 Minute Jumprope 30 second rest 1 minute miniband exercises
Jumprope
MB Lunges
Jumprope
MB Moving Planks (band around wrist
Jumprope
MB LBC’s
Jumprope
MB Mtn Climbers
Jumprope
MB Flutter Kicks/Hello Dollies
Jumprope
MB Fire Hydrants
Jumprope
MB static squats
COT
Counterrama
Nameorama
Announcements: Fallen, T-shirt orders Chop Shop/The Pearl Jam, Can Drive
Message- Servant Leadership
Prayer
Pledge