B.O.M.B.S. over BombSquad

B.O.M.B.S. over BombSquad

Workout Date:





Speedbump (FNG), Gambler, Rubber, Buttafuoca, Lombardi, Single Barrel, Bobby Flay, King James (2.0), Quaker (1F Q and 1R), and Spork (AOQ)

The Thang:

Conditions: High 60s, dark and gloomy with mist over the football field where we’d do most of our work…

YHC (QIC) after a mishap at the nearby Planet Fitness – that resulted in a broken toe and a 6 week IR recovery – was super glad to be back out in the gloom with the #BombSquad (BS) F3 brothers!  YHC figured that the CFCC field would be dry and that would be the setting for today’s beatdown that would be a throwback to some of the earlier ones YHC Qd.  YHC did have an FNG from the office (who was already a fit dude), so lets not get too fancy with a whole new workout…just assemble some tried and true circuits (lead by other #HIM) and #get better!

10 other Pax showed up including my 2.0, my FNG, the regular #BS crew and some newer Pax that YHC was honored to meet.  1-minute warning, welcome to F3, mission, disclaimer, explanation of this morning’s logistics for our FNG, tunes & hit play, and then got to it.

Warm Up:  IC 15-20 reps of SSHs, TTTs, IWs, Tempo Squats, LBACs CCW/CW, OP and Cherry Pickers.  22 Merkins OYO.

SEGMENT 1: B.O.M.B.S. – Ea. Pax grab an F3 cinderblock #coupon; go to CFCC football field; partner up and spread out (for COVID SD).  In a DORA 1-2-3 manner, the crew did the following:

  1. 50 (B)lockees per pair — one person doing reps., the other running across the width of the field and back, and tag and switch.
  2. 75 (O)verhead presses w/ a squat…essentially a thruster.
  3. 100 (M)erkins w/ one hand on block and the other on the turf.
  4. 125 (B)ig Boy Sit Ups w/ good form.
  5. 150 (S)quats w/ block.

SEGMENT 2: RING OF FIRE – 1 Pax bearcrawls CCW around circle while rest of Pax curls the #coupon (upon fatigue switch to shrugs), then next Pax and R&R until all the way around the circle.

SEGMENT 3: CAPTAIN THORS – A 1:4 ratio exercise where Pax starts out w/ 1 BBSU then does 4 (2-ct.) AHs, then 2 and 8, etc. all the way to 10 and 40.  Each Pax took a turn counting out the BBSUs/AHs sets.  The clear #crowdpleaser of the morning — our abs will be signing tomorrow!

YHC then lead Pax through a series of stretching exercises as a cool down.


COR – 11
Praise report/Prayer requests: Spoken and unspoken.
MBOM by Lombardi

Announcements: Check out F3 GrandStrand regional website, Slack messages and Twitter posts for daily updates and information.  Freed to Bleed blood drive next week and 2F 2.0 campout (see Slack for details on both); Jacob Hancher – F3 Hightower memorial coin fundraiser (click here for deets); and more.  The more you plug in, the more you see the big picture of F3!

NMMS 1: YHC is the Stats Q and Co-ComZ Q.  Flop had the stats duty for years — thanks for handling!  We rely on information from Twitter posts, Slack and backblasts for important data and pertinent information that helps the local leadership (AOQs and Executive Board) with staying in tune with overall state of the region.  Backblast is basically an After Action Report to record for posterity sake what happened during the workout – it doesn’t have to be long; it can be short right to the matter like this one (on purpose).  Just record key elements, observations, and anything else you think is record worthy.  Some Pax love to write them and get into the details and others don’t.  Just do your best (in your unique voice) and get it done…something is better than nothing…late is better than not at all.

NMMS 2: Great job this morning to keep working all the way to the end!  We were competitive, but endeavored to have good form…and all pitched in to pick up the six!  Thankful that my recovery under Vit-Ds watch has been successful enough so that YHC could fully participate this morning.  Glad to have James from my office try us out to help him diversify his workouts and of course to meet some quality #HIM!

Honor to lead!



P.S. 7 at Coffeteria

Leave a Reply