Louder Than a Bomb

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

 

 

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