Back to Basics BIG MONDAY

Back to Basics BIG MONDAY

Workout Date:



Texas Ranger


Brown Bag (Nantan), Rubber, Hamburglar, ERC, Beefsteak

The Thang:


Conditions: 50’s, Cool and clear

I haven’t Q’d at BombSquad since early December and honestly I didn’t sign up to Q for January, but sometimes you get a random text from the AOQ that says “You’re on Q on the 25th, don’t miss it!”. So here we are… Big Monday! Honestly, one of my favorite days to Q, because the guys just come ready to go. Future AOQ, Beefsteak put it best this morning in the pre-beatdown chatter… “you hate to wake up on Mondays, but when you do it just sets the tone for the rest of the week.” That’s just so true, its something that I tell potential FNGs that hate waking up early or say they aren’t morning people, but sometimes need to remind myself of. Wake up and work out. Simple. It sets the tone for your day and your week and when I find that I do that… it helps set the tone for my family as well. But enough of the soap box, lets get down to why you’re really reading this.. you want to see what kind of craziness that I came up with today. Spoiler alert: this was a back to basics workout!

1 Minute Warning

Quick intro and disclaimer given and we’re off!


SSH x 25 IC, TTT x 20 IC, Merkins x 10 OYO, IW x 15 IC, Windmill x 15 IC, LBAC x 15 IC, LBAC IR x 15 IC, Merkins x 22 OYO

Mosey to the Big Parking Lot

The THANG – 
Wanted to get back to basics, so everybody partner up for some BOMBS (totals for the pair)

B x 50:

P1 – Burpees

P2 – sprint across the parking lot and back

Switch and repeat until finished

O x 100:

P1 – OH Press

P2 – sprint across the parking lot and back

M x 150:

P1 – Merkins

P2 – lunge walk halfway and sprint back

B x 200:


P2 – bear crawl halfway and sprint back

S x 250:

P1 – Squats

P2 – Half and end line suicides across the parking lot

Mosey back to the bleachers

11’s – Step ups and Dips

Mosey to the Coupon pile 

Colt 45s + 1 extra set of curls

Mosey to the flag

MARY – Few quick sets of Pax Choice (15 max)

Rubber – Flutter Kick x 15

Beefsteak – Pretzel Crunch x 10 each side

Hamburglar – Hatchling Situps x 15 OYO

Brownbag – Heels to Heaven x 15 IC

ERC – Superman x 10



Count-O-Rama – 6

Announcements – P200 training has started (get with Quaker/Hamburglar/Skidmark for more info), GrowRuck training is still ongoing (still have time to sign up and train), Freed to Bleed (March 2nd), continue to EH one man a month. AOQ turnover coming to bombsquad Feb. 15th, with Beefsteak taking over from Spork.
Prayer requests – Health for our community and direction for our country.

Always an honor to lead!

– TR

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