Don’t Drop the Ball Bombsquad Edition

Don’t Drop the Ball Bombsquad Edition

Workout Date:





ShowMe (CharlestonSC), Whittle, Cheesesteak, El Red Cardo, Bullwinkle (BurlingtonNC), Brown Bag, Crankbait, Merino (BurlingtonNC), Backdraft, Buffett, Skidmark, Sunshine, Beaker (QIC)

The Thang:

YHC was amazed that there was an opening mid-summer at Bombsquad and jumped on it while it lasted.  Since 5:15 is too early for most of the Carolina Forest boys to visit Timeshare, the weinke would still be fresh even after used the day before.  Found out after the fact that 7/11/18 was YHC’s 3yr anniversary of joining F3.  Fitting that 3 yrs later you would expect a once-FNG to be Qing rather than still riding the #strugglebus.

Conditions:  Nice but not as nice as Tuesdays weather.


Warmup mosey around the church.

Warm-o-rama: (all in 4ct IC unless noted)

  • Good Mornings
  • IW
  • TTT
  • Huggers
  • LBAC Fwd/rev
  • OH claps
  • Squats
  • Skiers
  • Dippy Birds (Thx Hefty) (one legged toe touches, opposite leg stays off the ground) OYO
  • Diamond merkins
  • Thrusters

Mosey to the parking lot with 2 medicine balls in hand.

Big Ball Tosses (to accommodate the bigger crowd, we did 2 groups of 6-7 each simultaneously. YHC also added an extra merkin on the burpee to take it up one notch) 

  1. PAX line up double apple sauce with a PAX on each end of a parking stripe. 1 PAX per stripe so everyone is in two rows facing each other about 3yrds apart and one parking spot wide.
  2. PAX 1 throws the medicine ball to the PAX on the other end of the parking space stripe.
  3. PAX 1 does a burpee+merkin and runs down to  the far end of the formation and waits for the ball to make its way down.
  4. PAX 2 “catches” (and I use that term loosely) the medicine ball and throws it to PAX 3 who is diagonal from him on the next stripe.
  5. PAX 2 does a burpee+merkin and runs down to the end of his line and waits for the ball.
  6. Rinse and repeat back and forth, the whole formation slowly moving its way down the parking lot ball constantly in the air
  7. Reverso the other way back the starting point.
  8. Rinse and repeat the whole enchilada.

Mosey over to the football field.

Evil 8s (4 corners at 20yrds with SF at the center point of the corners)

  • Corner 1 = 8x Merkins
  • Corner 2 = 8x Plank jacks (4ct IC)
  • Diagonal to SF = 8 burpees
  • Diagonal  to Corner 3 = 8x WWIIs
  • Corner 4 = 8x 360 degree spin jumps.
  • Diagonal to SF = 8 burpees
  • Back to corner 1
  • Rinse and repeat until time called.

Mosey back to field near starting point.

Seated Rope Pulls

YHC had set up 2 ropes with about 50-60 lbs of plates tied to each end beforehand in dirt lot near parking area.

  1. Rope stretched out , PAX choice for exercise. (puller calls it)
  2. PAX 1 pulls weights to their feet while on their six. Rest of PAX do called exercise.
  3. PAX 1 grabs rope and runs to other end to set up for next round.
  4. All PAX follow PAX 1 to other end.
  5. Rinse and repeat through all PAX getting 1 pull.
  6. Rinse and repeat the whole cycle 1 more round.

(To modify for bombsquad, we had 2 stations running simultaneously.  Each PAX to take one pull at each station.  Everyone did exercises based on the pullers call at from station 1 however.)

51 flutter kicks (4ct IC)

Bonus Mosey around the church to end the way we started it.



Timeshare open this Saturday for Reynolds Brothers Beatdown 6:30am (If you have to ask you should just probably show up.  What’s the worst that could happen?)

New Directions Men’s Ministry AO (just off 10th Ave N in MB) launch is starting this Sat as well.  See website for details.

Prayer Requests


Context: Story of the woman at the well. John 4

The woman then left her waterpot, went her way into the city, and said to the men, 29 “Come, see a Man who told me all things that I ever did. Could this be the Christ?” 30 Then they went out of the city and came to Him.

31 In the meantime His disciples urged Him, saying, “Rabbi, eat.”

32 But He said to them, “I have food to eat of which you do not know.”

33 Therefore the disciples said to one another, “Has anyone brought Him anything to eat?”

34 Jesus said to them, “My food is to do the will of Him who sent Me, and to finish His work.

What Jesus was saying was that his primal need to feed his body was not important.  The need to do God’s work was what really mattered. In F3 we push ourselves when it comes to the 1st F, try our best to get everyone engaged in 2nd F events, but when it comes to the 3rd F well sometimes it gets done just to say we’ve done it.

YHC was struck by this passage this week and was convicted seeing Jesus resetting the disciples perspective on what is important.  When we circle up and say we are here to be better men, are we really doing anything about it? We all understand the difference between saying we want to get in shape and making it a reality.  And that’s why we show up in the gloom. But when you say you want to get better as a husband, father, employee, are you just saying it or are you stepping up and doing something about it?



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