Revisit the Bombsquad

Revisit the Bombsquad

Workout Date:

12/27/2017

QIC:

HoeDown

PAX:

Crankbait, Buffet and Lt Dangle (Greenville Pax)

The Thang:

Prologue: Since the kids and M are out of school for the week, YHC was afforded the opportunity to roam about the cabin. Since there was an opening for the Wed Bombsquad Q, YHC took full advantage of the opportunity to lead.

I arrived a little early for the prospects of some pre-runners/ruckers but alas YHC took a solo run instead.

Thankfully, just about 5:25 two cars rolled in. Someone has finally come out to play.

Crankbait and Lt Dangle (Greenville Pax) were making acquaintances when YHC trotted back to the #VSF.

The DEAL

Disclaimer.

COP warmup.  (We were joined by Buffet a few reps into the COP).

  • Lite stretching
  • SSH
  • Imperial Walkers

Small Mosey around the big box for some Lt Dan behind the church.

  • Lunge across the parking spaces to perform a squat (not to be confused with a hinge) on each white line.OYO
  • On the return trip lunge back with a Merkin on each line. [Plank on six]

Small Mosey to side parking lot for some escalation.

The Escalator: on the four corners accumulate and escalate.  Work your way back down. OYO

  • 20 American Hammers
  • 40 Merkins
  • 60 Squats
  • 80 LBC

Increased Effort Sprints

Across the front driveway/parking lot we performed 5 sprints with ascending amounts of perceieved effort:

  1. 20% max effort
  2. 40 % max effort
  3. 60% max effort
  4. 80% max effort
  5. 100% max effort

 

Mosey back to #VSF for some Mary

  • Little Mermaids 10:40 OYO. (1 Big Boy and 4 Flutters ascend to 1o count BB)
  • Hurricane Hoedeown 10 count IC

 

  • Name-o-Rama
  • COT
  • Word of Encouragement
  • Prayer
  • Dismissal

 

 

 

 

 

 

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