B.O.M.B.S

Posted on Posted in Backblasts
  • 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

 

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