Bomb Squad AOQ Torch Pass to Beefsteak

Bomb Squad AOQ Torch Pass to Beefsteak

Workout Date:



Spork->Beefsteak (AOQ Torch Pass Split Q)


Humpback, Sade', Quaker(1stFQ,Respect), O'Doul's, Rousey(Pre-spect🤣) Hamburglar, ERC, Headgear(Weasel Shaker)

The Thang:

AO: Bomb Squad
Start Time: 5:15

So it’s time to pass the AOQ torch to a #HIM deserving of the honor, Beefsteak!  The moment is a little surreal for YHC as a lot of effort has been put into doing the best job possible this past year.  At times it’s been difficult, particularly trying to get Pax back out posting after the initial Covid layoff, but overall I have really enjoyed my time as AOQ!  Some of the highlights over the last year were hosting the Halloween Convergence, Ugly Christmas Sweater Convergence, and the 5 Year Bomb Squad Anniversary.  I also really enjoyed stenciling blocks (believe it or not) and helping to design a new logo for Bomb Squad, but most of all I really enjoyed getting to know Pax better through Fitness, Fellowship, and Faith!!  I will say it has been an honor serving as AOQ and I look forward to doing many more years with my F3 GrandStrand brothers!!

Traveling COP (Spork Led):
->Mosey to front of the church near the Cross
20 SSH (IC)- During exercise Sade’ comes in on 2 wheels and hops out to join us

->Mosey to the right hand corner of the big parking lot
15 LBAC’s (IC) forward
15 LBAC’s (IC) reverse
15 TTT (IC)

->Mosey past the concession stand and around to the back parking lot near one of the sheds (on our way towards the block pile)
15 WM’s (IC)
20 IW’s (IC)

->Mosey to the block pile and grab a block

->Mosey to the big parking lot with block to the Ring of Fire cones already set up

Main Event (Spork Led):
Welcome to the Ring of Fire.
Pax are stationed at each cone where there is a sheet with a weight training exercise on it.
Pax will do 1 timed minute at each cone station and will do 1 lap around the big parking lot between each cone station until all cone stations have been completed.

Curls (1 Minute)->Lap

Overhead Press  (1 Minute)->Lap

Tricep Extensions (1 Minute)->Lap

Bent Over Rows (1 Minute)->Lap

Bench Press (1 Minute)->Lap

Block Swings (1 Minute)->Lap

Beefsteak it’s all yours brother!

Main Event (Beefsteak Led):
4 Corners

Corner #1 
10 Burpees

Corner #2
10 Burpees, 20 Merkins

Corner #3
10 Burpees, 20 Merkins, 30 Squats

Corner #4
10 Burpees, 20 Merkins, 30 Squats, 40 Hello Dolly’s

->Pick up blocks from the Ring of Fire and Riffle Carry all the way back to the block pile

->Mosey to side parking lot not far from the block pile

Lunge Walk
-All the way to the stop sign where you turn onto Carolina Forest Boulevard

->Mosey back to the flag

20 Flutter Kicks (4 Count/IC)



->Blood Drive “Freed to Bleed” scheduled for 03/02/21 but there is some scheduling conflict with after school programs now that school is back 5 days a week.  Stay tuned to Slack for details!
->GrowRuck Training Opportunity next Saturday 2/27/21 from 0400-0800 at Warthog.  Come see what it’s like to go through a mini ruck event, you may love it, you may hate it, but you want know unless you try it.  Loaner rucks are available!
->GrowRuck coming to Myrtle Beach 4/30-5/2/21!  Let’s get some more sign ups!

Prayer requests:
->O’Doul’s lost a dear family member recently to Covid, prayers out to O’Doul’s and the family!

BOM by Beefsteak

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