How do you spell BOMBS?

Workout Date:

11/27/2018

QIC:

Skidmark

PAX:

Rubber, Red Coat, Brown Bag, Crankbait, Boxcar, Beaf Steak, Lil Hose(FNG), Sunshine, El Red Cardo, Kitten, Skidmark(QIC)

The Thang:

Conditions:  About 40 degrees, but dry.

529 – One minute warning.

530 – Disclaimer.

COP:  20 SSH IC, 15 TTT IC, 20 Imp. Walkers IC, 15 Carolina Dry Docks IC, 15 Tempo Squats IC, 22 Merkins OYO, Short warm up lap around parking lot.

The Thang:

B.O.M.B.S. type partner workout with coupons – (spelled B.S.O.C.R. ??)

• 50 Blockees, partner carriers coupon overhead about 40 yards and back.
• 100 Kettle Swings, partner carriers coupon overhead about 40 yards and back.
• 150 Over Head Tricep Extensions, partner carriers coupon overhead about 40 yards and back.
• 200 Curls, partner carriers coupon overhead about 40 yards and back.
• 250 Bent Rows, partner carriers coupon overhead about 40 yards and back.

Red Barchetta by the speed bumps –

• 100 yard dash with 100 SSH and back.
• 75 yard dash with 75 Mtn. Climbers and back.
• 50 yard dash with 50 LBCs and back.
• 25 yard dash with 25 Merkins and back.
• 10 yard dash with 10 Burpees and back.

One round of Broad Jump Burpees about 40 yards and Bear Crawl back.

20 Plank Jacks IC & 20 Mtn. Climbers IC to finish off.

TIME!

Count-O-Rama and Name-O-Rama.

Prayer led by Kitten.

Welcome FNG (Lil Hose), EH’d by Sunshine!

Ugly Christmas Sweater Convergence at Bombsquad 12/22/18 @ 0700.

F3 Grandstrand Christmas Party at Banditos 12/15/18 @ 1900.  $40 per person.

Honor to Q!