Wednesday, February 19th 2020
Gloom: cold and clear 36°
PAX: Revielle, Defrost, Drago, BlackLung, CowBell, Ahab, TrapHouse(FNG)
QIC: Crawlspace
Warm up: quick jog to the Parthenon, side straddle hops, Willie Mays Hayes, slownlow squats, slow merkins, lil baby arm circles, reverse lil baby arm circles etc…
Work: B.O.M.B.S. up the mountain
Everyone partnered up so we had 4 teams of 2. Using the four levels of large steps leading up to the Parthenon we did four sets of (25 each level) incrementally less difficult variations of each letter of the acronym BOMBS as you moved up. One teammate worked on climbing the mountain while the other ran to the dragon and back. After each of the 4 levels (4 variations) were completed for each letter we planked and waited to move on to the next letter all together.
B is for Burpee:
1st level: 25 box jump burpee
2nd level: 25 hand release burpee
3rd level: 25 Regular burpee
4th level: 25 no merkin burpee
O is for overhead press:
1st level: 25 upside down overhead press (hand stand push up)
2nd level: 25 overhead press in al gore position
3rd level: 25 regular
4th level: 25 regular
M is for Merkin:
1st level: 25 decline merkin
2nd level: 25 diamond merkin
3rd level: 25 regular merkin
4th level: 25 incline merkins
B is for big boy sittups:
1st level: 25 American Flutters
2nd level: 25 WW1’s
3rd level: 25 Regular
4th level: 25 crunches
S is for Squat:
1st level: 25 box jump squats
2nd level: 25 jump squats
3rd level: 25 regular
4th level: 25 single leg squats (alternating)
After summiting the mountain we lined up for Mary.
MARY: hello dolly, flutter kicks, J-los, in and outs in plank position etc…
COT: We all want to continue lifting up Charlie and his family with prayers, thoughts and support, as well as loved ones travelling and recovering from injuries.
We welcomed one of my Volleyball buddies, Moe now “Traphouse” due to his research work at Vanderbilt which involves killing mice.
We closed out the workout with a brief prayer and continue to sharpen each other’s iron and move up the mountain together. Good work everyone!
Pop-a-Lock joined in for 6 at a Rev led Q source at Three brothers as well – good work, men!
SYITG,
YHC Crawlspace