B.E.A.S.T. at BombSquad

B.E.A.S.T. at BombSquad

Workout Date:





Quaker, Mudslide, Sunshine, Handy Manny, Varsity, Miss Pacman, Crankbait

The Thang:

7 Pax arrived in the Gloom, eager to get the week started off right.  Mumblechatter about the new AO Launch at the Village was abundant.  The weather was perfect.  The Pax were eager, and the B.E.A.S.T. awaited.


1 Minute warning

5:30 Disclaimer given


SSS IC x 20

TTT IC x 20

Windmill IC x 20

Imperial Walkers IC x 20

LBAC IC x 20



The Thang:

Mosey to big parking lot

B.E.A.S.T. Workout – to commemorate the many F3 Pax who completed the Spartan Beast in Spartanburg this weekend.  5 Stations were setup – 4 corners in the big lot, with a center station.  The following exercises were performed in “escalator fashion”, running from station to station.

B – Burpees (Unpopular at best)

E – Everest (left leg lunge, right leg lunge, squat)

A – Amerkins

S – Side straddle hops

T – Tempo Amerkins (3 seconds down, 1 second up)


1st round – 10 reps each exercise

2nd round – 20 reps each exercise

3rd round – 30 reps each exercise

4th round – 40 reps each for a total of 100 for each exercise


Circle up

Flutterkick Thunderstruck – A true crowd favorite.  Song plays for 5 minutes while the PAX held their feet 6 inches off the ground.  The PAX performed a 4 count flutter kick at the sound of each “Thunder” in the song.  The last refrain of “Thunderstruck” rang out as the clock struck 6:15.



Count-o-Rama = 7


Prayer requests (Victims of the church shooting in TX)

Announcements (Village opens tomorrow – 11/7, EH an FNG)




Quote of the Day – “Comparison is the thief of joy” – Theodore Roosevelt

Verse of the Day – “Pay careful attention to your OWN work, for then you will get the satisfaction of a job well done, and you won’t need to COMPARE yourself to anyone else.” – Galatians 6:4


Thanks to all the Pax who posted today.  I’m thankful for your effort and fellowship, both of which help to push me every week to get better.

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