B.O.M.B.S and Biscuits
EC: Nope although Shredder came “a running in” just before we circled up for Warm ups
FNGs: Nope
Warm Up: Perfect morning in the gloom with clear skies and a full moon. PAX circled up for some:
Hairy Rockettes X 10
Deep Squat stretch with legs slightly wider than shoulders at a 10 count OYO (to stretch out the groin), or what I call the Lipstick Squat Stretch (similar to being in a position to make a “Stinky” out in the gloom)
Fazio Arm Circles X10
Then we mozey to the back of HRMS to get the blood pumping a bit. Stopped in the back lot of the school for some:
Imperial Walkers X10
Hillbillies X10
The Workout:
Chow Time!! We headed down to the track for a Bojangles Blueberry Biscuit……mosey in the corners and sprint down the stretch of the track followed by 5 burpees (the blueberries). Some found it to be satisfying….. others were a bit disappointed (sorry not sorry).
Then it was time to partner up for some Track B.O.M.B.S…One Pax runs clockwise around the track while the other runs counterclockwise. When they meet, they complete the first exercise in the B.O.M.B.S series, then continue their run until they meet again for the second exercise….and so on and so on….
-Burpees X20
-Overhead claps X40
-Merkins X60
-Big Boy Sit-ups X80
-Squats X100
That biscuit must have given these HIM some extra energy because we finished a bit early, so we returned in mosey fashion to the back parking lot for a round of “Evolution of Man”. Bear crawl for about 30 yards, followed by 30 merkins. Lunge walk 30 yards, followed by 15 squat jacks (like a SSH only sink into a deep squat when legs are apart). End with a 30 yard sprint back to the starting line, followed by 15 overhead/seal clap combos.
It was time to mosey back to the COT for Mary, and not a minute to spare. I could feel that biscuit hitting my lower intestines right about now.
Mary:
-Pretzel Crunches X10
-Homer to Marg X20
-Freddie Mercuries X10
-Low Slow Flutter X15
-Box Cutters X10
-Make Today Meaningful (2nd cousin to “Have a Nice Day”)
Announcements:
-Tomorrow is last QSwap at Carpex
-Oboe’s band is playing Saturday night in Raleigh….go check out a bada$$ band and support a HIM…
Prayer: Prayers for our military serving at home and abroad as well as the families they leave behind while serving our country