BIG Saturday @ Bombsquad

BIG Saturday @ Bombsquad

Workout Date:

06/01/2019

QIC:

Vit D

PAX:

Goldberg, Quaker, Skidmark, The Intern, Rocky Top, Texas Ranger, Texas Ranger (DR Carpex), Beefsteak, Humpback, El Red Cardo, Shy Day, Brown Bag, FNG Steamroller

The Thang:

 

Great Turnout today with a FNG from brown bag, a DR pax (Texas Ranger, Carpex) and the infamous Goldberg on loan from the Republic.

YHC rolled in and was inspired by Penelope’s Catapult pain stations and requested help from Quaker and Goldberg loading coupons.

COP

SSH
Merkins
Tempo Squats
5 Burpees
Shoulder Series
TTT
Windmill
5 Burpees

Mosey over to big parking lot for speed drills and extended dynamic warmup!  This guy trains all the Nike guys for the NFL combine so it must be good enough for us.

Build ups to full sprint across the parking lot.
50%
75%
90%
100%
100%

After Goldberg was threatening to Splash Merlot we moseyed back to the side of the church for some  Balls to the Wall and Lunges.

Partner up.  2 reps of Balls to the wall while partner does lunges.  3 rounds of forward lunges and 3 rounds of side lunges.

Next. Mosey to benches 3 rounds of elevated Carolina Dry Docks combined with split squats. 10 reps of each.

Once everyone was gassed. We moseyed back to the large lot for Pain Stations!  This was my inspiration driving by the Tuesday Catapult beatdown on my way to the hospital.

Pallet
Kettlebells
Thrusters with Coupon
Tire Flip
Jump rope
Log flip
7th group acted as a timer by running a lap around the lot.

At this point as Quaker noted, Complete Chaos ensued.  Teams were bunched too closely and could not seem to stay in order and move to the right.  YHC takes responsibility for unclear directions.  Blessing and Curse of large numbers.

After about 2 rounds time to mosey to flag for 6MOM

Flutters
Supermans
Hollow Rocks
American Hammers

Time!

 

COT

FNG Dan from Pennsylvania. From Amish country a town called Mannheim soooooo Welcome “Steamroller!”

Announcements:

Convergence June 14
Kitten’s final Q June 18 at Village

Prayers:
Brown Bags daughter flying home from Paris
Praise: My Mom is recovering well from hip surgery

 

Enjoyed it!  Thanks for the privilege to lead!

 

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