Bomb Squad 5 Year Anniversary

Bomb Squad 5 Year Anniversary

Workout Date:



Sunshine, Quaker, Skidmark, Spork


Boxcar, Flop(Respect), Cheezy Biscuit, ERC, Disconnect, Rousey, King James(2.0), Burgandy, Brown Bag(Respect), Geno(Respect), Hoser, Valvano, Billboard(Respect), Weasel, Weedeater, Lombardi, Rubber, FNK"Ace"(2.0), Slider(2.0), Humpback, Bling, Candy Cane, Pikachu, Karma, Skimmer(Respect), Flash, Cubby, Hojo, Single Barrel, Chicken Little, Flyover, Kiwi(Respect)

The Thang:

AO: Bomb Squad
Start Time: 7:00
Weather: Overcast but in the mid 60’s and not raining, great weather!

So a couple of months ago YHC worked with F3 Snicker’s to create a new logo for Bomb Squad and during the process the established date for Bomb Squad (1/2/2016) jumped out at me.  Mmm… a couple of fingers worth of counting later and I realized the 5 Year Anniversary was coming up.  A couple of weeks went by and then a light bulb finally went off… why not have all of the former AOQ’s plus YHC to Q the 5 Year Anniversary!  As it got closer to the big date, I started a text chain with the former AOQ’s (High Interest/founding AOQ, Sunshine, Quaker, Skidmark) to see if they would accept an invitation to Q.  To my delight they all accepted and seemed to be pumped up for the upcoming occasion.  So a plan formed and we were each to have 12 minutes worth of Q time since there are 5 of us total and 1 hour to squeeze in the beatdown.  So heading into the week of the 5 year Anniversary, I hit up the text chain again to make sure everyone was still good to go.  Unfortunately, our brother High Interest informed me he has been sick and must stay in quarantine through the week of the anniversary and wouldn’t be able to participate.  After wishing him a speedy recovery, it turned out the 4 of us left would have a 15 minute slot each and we would need to prepare for such.

Before moving on to the big day, I would like to note that there have been a lot of other Pax that were not specifically Bomb Squad AOQ’s but that helped plant Bomb Squad and also got the whole region going!  Since I have only been a part of F3 GrandStrand for about 1.5 years, I will revert to the Hall of Honor posted on the F3 GrandStrand website which I copied and pasted below.  If you haven’t looked at it before read through it now and then when you get a chance, make sure you thank them!  I can tell you that they had to have put a ton of work into getting this region going and then developing it into one of the best F3 regions in the nation!!  T-Claps Gentleman!!👏👊

Follow link below to Hall of Honor

Hall of Honor

->Now on to the big day!

Sunshine – Side Straddle Hop x 25 (IC)
Quaker- Imperial Walkers x 20 (IC)
Skidmark- Through the Tunnel x 20 (IC)
YHC- Hillbillies x 20 (IC)

Sunshine’s Q:
Red Barchetta (Modified)

->10 yard dash then 10 burpees, run back to start point and plank/wait for six.

->25 yard dash then 25 Merkins, run back to start point to plank/wait for six.

->50 yard dash then 50 LBCs, run back to start point to plank/wait for six

->75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six

->100 Yard Dash then 100 SSHs

Mosey to Large Parking Lot and line up Shoulder to Shoulder on east side of parking Lot

Quaker’s Q: (Written by Quaker)
5 & Dime (in Honor of BombSquad’s 5 Year Anniversary and F3 Naton 10 Year Anniversary)

Round #1
->5 Burpees . . . 10 Merkins
mosey to 1st parking line
->5 Burpees . . . 10  Diamond Merkins
mosey to 2nd parking line
->5 Burpees . . . 10  Wide Arm Merkins
mosey to west side of  parking lot
->5 Burpees . . . 10  Hand Release Merkins

mosey back to the start on the East end of Parking Lot

Round #2
->5 Burpees . . . 10 Squats
mosey to 1st parking line
->5 Burpees . . . 10 Lunges count only right leg
mosey to 2snd parking line
->5 Burpees . . . 10 Jump Squats
mosey to 3rd parking line
->5 Burpees . . . 10 Sumo Squats (“Watch your form – Quaker!!” #Busted!!)

mosey back to the start on the East end of Parking Lot
Time was of the Essence we would need to modify. . . Pikachu suggested to Quaker that he didn’t get enough Burpees

Round #3
->5 Burpees . . .
mosey to 1st parking line
->5 Burpees . . .
mosey to 2nd parking line
->5 Burpees . . .
mosey to west side of  parking lot
->5 Burpees . . .
mosey back to the start on the East end of Parking Lot

Skidmark’s Q:
7 of Diamonds/4 Corner Style (Modified)

Count off Pax 1-4, then Pax went to their assigned corner.

Round #1
->7 Side Straddle Hop (Pax rotated through all 4 corners for a total of 28 reps)

Round #2
->14 Big Boys (Pax rotated through all 4 corners for a total of 56 reps)

Round #3
->21 Plank Jacks (Pax rotated through all 4 corners for a total of 84 reps)

Round #4
->28 Squats (Pax rotated through all 4 corners for a total of 112 reps)

YHC’s Q:
Killer B’s- Team Challenge (Modified)

Count off Pax 1,2,1,2 (1’s lined up in designated area of the parking lot, 2’s in their designated area)

Each team does the following and then the team that has ALL of it’s Pax back to their original start area wins:
Note: Fast Pax encouraged to help push and motivate slower Pax on their team “No man left behind”!!

->Bear Crawl across the big parking lot

->Broad Jump back, but….

->Burpee every other parking lot line on the way back (7 total burpee’s)

->Bear Crawl back across the parking lot and then run a short lap by the baseball concession stand and back around to the start.

*Not sure what team actually won but it didn’t matter because what I did see was a lot of leadership in Pax returning to the back of the pack to Bear Crawl with and help motivate and encourage the Pax that were at the back.  That’s what F3 is all about!!

Due to time constraints, all Pax mosey past the concession stand again and then back to the flag for the COT!


->Grow Ruck is coming to Myrtle Beach 4/30/21-5/1/21.  There is a loaner ruck program at a great price also so check slack or reach out to an AOQ or other leaders to get more information if you need one.
->Freed to Bleed was a success this time around also and more information will come out for the next opportunity to donate!

Prayer requests:
->Several brothers have been sick recently with Covid or Covid like symptoms.  Prayers out to them and also for the many other folks that have been affected by the pandemic!!


Coffeteria with DD coffee and doughnuts held at the AO following the workout.  Shout out to the M for picking everything up and delivering by a quarter till 8 so the coffee would be nice and hot.

Honor to Lead!!


Note: Pic taken during coffeteria so not all 36 Pax that posted to the workout in pic.

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