Bombsquad replay at Village

Bombsquad replay at Village

Workout Date:

09/25/2018

QIC:

Sunshine

PAX:

Flop, El Red Cardo, Brown Bag, Mudslide, War Eagle

The Thang:

Conditions: I wish I could remember, but if it makes any difference, all the PAX in the video recording of N-O-R had a good sweat going.  Not gonna fib, but if I don’t post BB within 1-2 days, memory is gone.  This workout works really well at both The Village and Bombsquad and never leave PAX feeling that they didn’t get a good speedy beatdown.

COP
SSH 20 IC
5 Merkins OYO
TTT 20 IC
5 Merkins OYO
IW 20 IC
5 Merkins OYO
Windmills 15 IC
5 Merkins. OYO
Mountain Climbers 20 IC
5 Merkins OYO
LBAC Forward 15 IC
LBAC reverse 15 IC
OHC 15 IC
5 Merkins OYO

Thang

Indian Run around AO

Mosey to end of parking lot

Burpee lot shuffle across
Rinse and repeat back

4 Corners escalator up/down
Corner 1 10 Jump Squats
Corner 2 15 Merkins
Corner 3 20 BBSU
Corner 4 25 (2 count) mountain climbers

Mosey to benches at front entrance of CDM
11s dips and step ups (2 count)

Mosey to flag
Mary
Planks

Announcements:  Recovery from Flood Aftermath efforts! #F3trainingfordisaster

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