Muscle Beach Returns to BombSquad

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

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