Louder Than a Bomb
Workout Date:
01/13/2018
QIC:
Quaker
PAX:
Flyover, Crankbait, Vitamin D, Skidmark, Flatliner, Boxcar, Buffett, Quaker (QIC)
The Thang:
YHC arrived early at the AO to set of numerous pain stations around the Large Parking Lot for another installment of Muscle Beach. A variety of coupons were strategically distributed with a bonus stations in the middle of the lot. The Shovel Flag was planted as the first PAX arrived. 3 minutes till go time – all the ususal suspects rolled in along with our new brother Flatliner #T-claps. The stage was set!
AO: BombSquad
Conditions: 59 degrees, breezy
1 Minute Warning
Proper Disclaimer
COP: 25 SSH IC; 20 Mountain Climbers IC; 20 TTT IC; 22 Merkins OYO; 20 Hillbillies IC; 10 Burpees OYO; 15 Little Baby Arm Circles IC; 15 LBAC Reverse IC; 15 Overhead Claps IC; 15 Cherry Pickers (3 count) IC
Mosey to Large Parking Lot . . . Circle Up for recital of 5 Core Principles- (1) Free, (2) Open to All Men, (3) Outdoors, (4) Peer Lead, (5) COT . . . recite the Three “F’s” – (1) Fitness, (2)Fellowship, (3) Faith
The THANG: Parking Lot Burnouts – Partner up
Pain Stations #1 : Exercise #1 -Shoulder Shrugs (two 30 lb Buckets); Exercise #2 – Fly’s (two 10 lbs plates); Exercise #3 – Forward Raises (two 10 lbs plates) . . . all exercises are AMRAP with goal of 25 -30 Reps
PAX #1 does Exercise #1 . . .PAX #2 runs to center Bonus Station and completes designated exercise . . run back to partner and switch . . . then Exercise #2 . . .then Exercise # 3
Pain Station #2: Exercise #1 – Straight Bar Curls (45 lbs); Exercise #2 – Dumbbell Curls (20 lbs x 2); Curls (35 lb Plate) . . . all exercises are AMRAP with goal of 25 -30 Reps
PAX #1 does Exercise #1 . . .PAX #2 runs perimeter of Large Parking Lot back to partner and switch . . . then Exercise #2 . . .then Exercise # 3
Pain Station #3: Exercise #1 – 50 lbs Busket Squats; Exercise #2 – Lunges (two 25 lbs Plates); Exercise #3 – Jump Squats . . . all exercises are AMRAP with goal of 25 -30 Reps
PAX #1 does Exercise #1 . . .PAX #2 runs to center Bonus Station and completes designated exercise . . run back to partner and switch . . . then Exercise #2 . . .then Exercise # 3
Pain Station #4: Exercise #1 – Tricept (30 lbs Sandbag); Exercise #2 – Tricept (35 lbs Plate); Exercise #3 – Tricept (PAX Choice) . . . all exercises are AMRAP with goal of 25 -30 Reps
PAX #1 does Exercise #1 . . .PAX #2 runs perimeter of Large Parking Lot back to partner and switch . . . then Exercise #2 . . .then Exercise # 3
Center Bonus Pain Station: Exercise #1- 20 Merkins (80 total); Exercise #2 – 10 Burpees (40 total) ; Exercise #3 – 20 Flutterkicks (4 count) (80 total) . . . each rotation to the center PAX does one exerrcise
All PAX mosey to Center Pain Station: Recite F3 Mission Statement – “(1)Plant, Grow, & Serve (2)Small Workout Groups (3) for the Invigoration of (4 )Male Commuinity Leadership”
More Burnouts – Each PAX individually runs to a pain station & grabs a coupon of choice for AMRAP . . . QIC calls time and all PAX run back to Center Pain Station for Burpee Ladder
All PAX rotate through every coupon . . . The Burpee Ladder went up to 5 then we brought it down to 4 . . . next time to the Center Buffett wanted wanted to do 10 Burpees . . .So 10 Burpees were granted. . . next time to center 6 Burpees were requested by the PAX . . . then 2 Burpees . . .then 1 Burpee . . . then 6 Burpees; then we finished with 8 Burpees (one for each #HIM) . . . total of 52 additional Burpees performed in the Center Pain Stations
Circle at Center Pain Station: Recite 5 Core Principles + Three “F’s” + Mission Statement
Mosey to Back Lot: 3 Cones spread out 25 yrd apart. . . . 3,2,1 Sprint to Cone #1 – 25 BBS (reduced to 10 due to time restraints) . . . Sprint back to starting line . . . 3,2,1 Sprint to Cone #2 – 50 Flutterkicks (1 count) . . .Sprint to starting line . . . 3,2,1 Sprint to Cone #3 – 75 Flutterkicks
Mosey to Shovel Flag . . . Circle up for Mary around the Horn . . .Grunts & Groans . . .The Bell Tolls . . . No time for Mary(# watchmalfunction)
COT: Count-O-Rama; Name-O-Rama
Annoucements: F3 opportunity presented by Crankbait & Handy Manny . . .tune into Twitter & Slack for complete details
Prayers: Flyover’s Boss’s Family & Buffett’s friends fighting cancer
Quaker
Aye
