Workout Date:





Sunshine, FlyOver, Chewy, HotTub, Crank Bait, Ms. Pacman, OneCall, Peterbilt, Rice Burner, High Interest, Quaker, Valvano (QIC)

The Thang:

After a few cooler days, YHC arrived at #BombSquad to upper-60s temperature and a thick humidity – perfect conditions for the upcoming sweatfest.  With the latest installment of the PATHFINDER Ruck training program starting on 8/1, it was announced that the beatdown would be “ruck-friendly” and YHC was glad to see OneCall and High Interest lug their rucks from their trunks.


0529: 1-minute warning

0530: Disclaimer given



  • SSH x 30 IC
  • TTT x 15 IC
  • Imperial Walkers x 20 IC
  • Windmill x 15 IC nice and slow
  • LBACs x 15 IC
  • LBACs Reverse x 15 IC
  • Overhead Claps x 15 IC
  • Cherry Pickers x 15 IC
  • Overhead Press x 20 IC


The Thang

Mosey to the picnic tables for 11s:  Dips and Step-ups (only count 1 leg)

Mosey to the end of the main parking lot where papers were placed with further instructions #sorrytheywerenotlaminated

PAX were to perform the first exercise to failure (or 50 reps max) and then mosey/lunge/bear crawl/toy soldier/etc to the far side of the parking lot.  At the far end 3 burpees were performed and again PAX mosey/lunge/bear crawl/toy soldier/etc back to the beginning for the next exercise.  Rinse and Repeat.  Exercises were:

  • Merkins
  • Squats
  • LBCs
  • Wide Arm Merkins
  • Jump Squats
  • American Hammers
  • Carolina Dry Docks
  • Monkey Humpers

At about 0608 time was called and PAX moseyed back to the picnic tables for 9s: Incline and Decline Merkins #lotsofgrunting #nomumblechatter

Mosey back to the shovel flag






  • Pelican’s Game Saturday, Aug. 5th.  $9/ticket.  M & 2.0s welcome.  Contact High Interest or Lombardi to RSVP – payment can be made at the door
  • BombSquad will be closed Saturday, Aug. 12th to support the start of Saturday bootcamp at The Riviera at 0600 followed by coffeeteria.  A clowncar will be organized

Prayer Requests:

  • Safe travels for Chewy’s in-laws
  • Clear guidance/patience for YHC & M during upcoming home closing



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