October 29, 2018

B.O.M.B.S. Mile with the OFers

Old Forest, Uncategorized, Weekday

THE SCENE: mid to upper 40s; brisk, but a little mosey warms the soul quickly
F3 WELCOME & DISCLAIMER Pax were welcomed & disclaimed
WARM-O-RAMA:

  • SSH IC x 29
  • Daisy Pickers IC x 29
  • Windmills IC x 29
  • SSH IC x 29

THA-THANG:

BOMBS MILE, Each Quarter Mile: 

  • 5 burpees IC
  • 10 overhead claps IC
  • 15 merkins OYO
  • 20 big boy sit-ups OYO
  • 25 squats OYO

For final round we doubled reps on B.O.M.B.:

  • 10 burpees IC
  • 20 overhead claps IC
  • 30 merkins OYO
  • 40 big boy sit-ups OYO

For Squats, “Flowers” by Moby for some Sally Squat Action that Nick Cage would love.

MARY:

  • LOLS IC x 10 each leg for “L’s & O’s”
  • Dealer’s Choice: Four Eyes for Dying Cockroaches IC x 20

COUNT-OFF & NAME-O-RAMA
17 (1 FNG – Choo Choo)

CIRCLE OF TRUST/BOM:

In spirit of Crayfish’s Glory Sightings, YHC started out sharing about a recent win in communication/conflict management with his M where YHC has grown in focusing on care and M’s needs over initial inclinations and personal frustrations for difference of needs. Other PAX shared about family relationships and wins that they’ve seen in handling or responding to situations differently than they would’ve imagined.

MOLESKIN:

It’s fun to call on exercises like Bringing Sally Up or LOLs that cause PAX to groan and grumble. Groaning & Grumbling=they know it’s good for them 🙂

ANNOUNCEMENTS:

  • Running workout tomorrow at OF
  • November 3rd
    • Eli Grow 8k in Tullahoma
    • MAM Volunteers needed for APFT
    • Volunteer movers needed for Pirtle’s family (ask for details through Slack)
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