A brisk 39 degrees this morning in a star filled morning. Then the B.O.M.B.S goes off. A simple workout recycled from the F3 nation dictionary of beat downs.
Warmarama – mosey, SSH, Abe Vagoda, Grass Pickers, Merkins, Alabama Ass kickers, J-lo’s, Finkle Swings.
The Thang
Partner Up – odd man out picks a team and his reps get divided among other teams. One partner runs the loop while other partner starts BOMBS focusing especially on form.
50 – Burpees
100 – Overhead Claps
150 – Merkins
200 – Big Boy Sit-ups
250 – Squats – head up and hands hit the pavement.
Mary – got bombed away due to the 250 big boys.
CoT
CoRama = 5
P&P – thank God for a beautiful morning and a group of guys that are making a huge impact in their family and in the community. Lift up Mountie as he pursues a new job opportunity. Lift up our elected officials as the get down to work now that elections are over. Prayers for Heisenberg and Dr. Suess’s wife as they finish up their mission in Thailand. Last but not least thank God for keeping us all safe and healing us of all our ailments big and small.