Muscle Beach Returns to BombSquad
Workout Date:
12/18/2017
QIC:
Quaker
PAX:
Buffett, Quaker (QIC)
The Thang:
AOD: BombSquad
Conditions: 54 degrees, perfect
QIC awoke to unseasonably warm temperatures, loaded the coupons into the truck and headed out to BombSquad. I had high hopes that the warm weather would bring out the #Kotters and the Usual Suspects. Arriving at the AO at 5:10 QIC proceeded to set up 6 Pain Stations for the ensuing beatdown. Then I waited . . .and waited. . . 3 minutes to go time Buffett pulled into the lot and hobbled over to the COP. Apparently the PAX in Lexington “stepped” up the pain quotient during Buffett’s visit over the weekend! Some light chatter about the weather as the 1 minute warning approached . . .no other #HIM rose in Gloom . . . sooo lets begin!!
1 Minute Warning
Proper Disclaimer
COP: 25 SSH IC; 20 TTT IC; 20 Windmills IC; 20 Imperial Walkers IC; 20 Little Baby Arm Circles IC; 20 Overhead Claps
Mosey to the Large Parking Lot
The THANG: All exercises are done AMRAP with goal of 25-30 Reps for weights
Pain Station #1 :
PAX 1 -ButterFlies w/ 10lbs weights AMRAP . . . PAX 2 – run 1 lap of Large Parking Lot . . .flip/flop
PAX 1 – Overhead Press w/ 35 lbs weight AMRAP . . . PAX 2 – run . . . flip/flop
PAX 1 – Front Arm Extentions w/ 10lbs weights AMRAP . . . PAX 2 – run . . . flip/flop
Pain Station #2:
PAX 1 -Dumbbell Curls w/ 20lbs weights AMRAP . . . PAX 2 – run 1 lap of Large Parking Lot . . .flip/flop
PAX 1 – Straight Bar Curls w/ 45 lbs weight AMRAP . . . PAX 2 – run . . . flip/flop
PAX 1 – Dumbbell Hammer Curls w/ 20lbs weights AMRAP . . . PAX 2 – run . . . flip/flop
Pain Station #3:
PAX 1 – Tricep Extensions w/ 35lbs weights AMRAP . . . PAX 2 – run 1 lap of Large Parking Lot . . .flip/flop
PAX 1 – Diamond Merkins AMRAP . . . PAX 2 – run . . . flip/flop
PAX 1 – Ranger Merkins AMRAP . . . PAX 2 – run . . . flip/flop
Pain Station #4:
PAX 1 – Squat w/ 25lbs sandbag AMRAP . . . PAX 2 – run 1 lap of Large Parking Lot . . .flip/flop
PAX 1 – Lunges (2 count) AMRAP . . . PAX 2 – run . . . flip/flop
PAX 1 – Jump Squats AMRAP . . . PAX 2 – run . . . flip/flop
Pain Station #5:
PAX 1 -Flutter Kicks AMRAP . . . PAX 2 – run 1 lap of Large Parking Lot . . .flip/flop
PAX 1 – Freddy Mercury’s/Bicycles AMRAP . . . PAX 2 – run . . . flip/flop
PAX 1 – Little Baby Cruches AMRAP . . . PAX 2 – run . . . flip/flop
Pain Station #6:
PAX 1 – BURPEES AMRAP . . . PAX 2 – run 1 lap of Large Parking Lot . . .flip/flop
PAX 1 – BURPEES AMRAP . . . PAX 2 – run . . . flip/flop
PAX 1 – BURPEES AMRAP . . . PAX 2 – run . . . flip/flop
Mosey to Front Parking Lot
Sprint !!! Everything you got left!!
Time Called
COT
Count-A-Rama – 2
Name-A-Rama
Announcements: Operation Sweet-Tooth
Prayers: Buffett’s friends in Lexington; All PAX who could not get out in the Gloom
Moleskin: Honor to lead and be a part of F3
