BOMBS with a bike tube…Again!

August 14, 2018 @ The Yacht Club

PAX: Hard Hat, Spaghetti O, Narco, Mini Van, Cardinal, Hermano, Coo coo ca choo 2.0, Squid, Shingles, Cookies, Spicoli, Chumbucket, Beltway, Brownie, Stroke, Radar, Nae Nae, Weinstein, Meat Gazer, Brutus, Snookie, Crab Cake, Goose, River Rat(Fort Mill), Short Stop 2.0(Fort Mill), Spectator, Spaulding (QIC)

Conditions:  75 with less humidity

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper and stronger today.

Warmup:

SSH x 20 IC

TTT x 15 IC

Arm Circles x 10 IC (both ways)

Imperial Walkers x 20 IC

Count off – 1,2,1,2,1,2,etc

2 Lines – Indian Run.  Fast Group-long way around Town Centre.  Slow Group- Veterans park and back

Thang:

Mosey to my Jeep – All the 1’s grab a bike tube.  1 and 2’s partner up.  Each team should have one bike tube.

Burpees, Overhead claps, Merkins, Big boys, Squats – 10 of each.

After you and your partner complete one set of BOMBS then complete a resistance run down Main Street to Jos. A Bank and back.  One PAX puts tube over there body while the other PAX holds back their partner with tube as they run down the street.  Switch at Jos. A Bank and head back.

Rinse and Repeat BOMBS and resistance run.

Circle up for 50 Squats OMC

4MOM

Dirty Dogs x 20 IC each leg

American Hammer’s x 30 IC

Flutters x 30 IC

Tempo Merkins x 10 IC

DONE!

COR

NOR

Announcements:

-2nd F Lunch, Wednesday, August 15th at 12:30pm at Giuseppi’s Shelter Cove

-2nd F Beach Day, Saturday, August 25th at Islanders Beach at Noon

-Pull-up challenge at Go-Tri-Sports, Saturday August 18th – See Shingles for more info

Prayer:

-For Shingles Mother-in-Law

-Continued recovery for Schnitzel

-Unspoken

Moleskin:

-Meat Gazer crushed the resistance run….ask Nae Nae

-Hard Hat – “Here we go again with those tubes”

Until next time ~Spaulding

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