December 22, 2020

DT – B.O.M.B.S.@ Blazing-Saddle

Scene:

  • 37 degrees. Pavement was dry.  Good day to get better!

Materials:

  • Sandbags and CMUs

F3 Welcome & Disclaimer:

  • Check ☑️

Warm-O-Rama:

  • 15 SSHs IC
  • 8 Daisy Pickers IC
  • 10 Mountain Climbers IC
  • Short mosey around the parking lot

The THANG:

Instructions:

  • Split PAX into 2 groups of 5.
  • Reviewed modified BOMBS:
    • Burpee Block Jump-overs
    • Over Head Press w/CMU
    • Merkin 
    • Big Boy Sit-up or Crunches
    • Squat w/CMU
  • Each group forms a circle around a sandbag. The sandbag exercise will be the timer.  Each PAX will also have a CMU.  1 PAX in the group will start in the middle and begin the timer Exercise while the other PAX AMRAP the B in BOMBS.  After the first PAX completes the timer the next PAX in rotation moves to the middle to perform the timer.  Just pick a direction it doesn’t matter; counter or clockwise.  All PAX in the group continue AMRAP’ing the B in BOMBS until all PAX in the group have completed the timer exercise, THEN, the group proceeds to the next Exercise in BOMBS and continues rotating the timer among the group. Continue this pattern until all letters in BOMBS are complete. The same timer exercise will be used during all 5 exercises in BOMBS.  That will be 1 round.  We are going to do 3 rounds. Each round will have a different timer exercise.  
  • Tip: Each letter in BOMBS may take anywhere between 1.5-3 minutes to complete a timer rotation within the group, so push yourself on the AMRAP, don’t sandbag it. Find a good pace.  If you have to, break the exercises in BOMBS into sets of 5, 10, 15 or 20 reps.
  • Note: Each round gives each PAX 5 rotations of the timer exercise and a lot of reps available for BOMBS.
  • UAI: Mosey around the lot    

Round 1 Timer Ex: 12 Dead Lifts (DT WOD 1st exercise)

  • Burpee Block Jump-overs
  • Over Head Press w/CMU
  • Merkin
  • Big Boy Sit-up / Crunches
  • Squat w/CMU
  • Rd.1 Est. Reps: 30-40 each exercise

1 mosey loop around the parking lot…

Round 2 Timer Ex: 9 Hanging Cleans (DT WOD 2nd exercise)

  • Burpee Block Jump-overs
  • Over Head Press w/CMU
  • Merkin
  • Big Boy Sit-up / Crunches
  • Squat w/CMU
  • Rd.2 Est. Reps: 35-45 each exercise

1 mosey loop around the parking lot…

Round 3 Timer Ex: 6 Push Jerks (DT WOD 3rd exercise)

  • Burpee Block Jump-overs
  • Over Head Press w/CMU
  • Merkin
  • Big Boy Sit-up / Crunches
  • Squat w/CMU
  • Rd.3 Est. Reps: 25-35 each exercise

Mary:

  • No time

Count-O-Rama, Nam-O-Rama & FNG Naming:

  • Count: 10 PAX
  • PAX: Cantore, Ryan Howard, Dawson, Money Ball, Finkle, Wheezer, Hobby Lobby, Emu, Paper Cut
  • FNG: None
  • QIC: Paper-Cut

COT:

  • Message(s):
    • Be “present”.  Be more engaged in the “moment”.  There are so many distractions in life with work, hobbies, thoughts, planning the future or dwelling on the past that we miss out on the moments and fruit of life in the “present.”
    • Identify the circumstances or situations in life that provoke a bad response or a bad attitude within you, and give those up to God and pray that he helps you transform your heart and mind so that you can overcome those negative responses and find a better, more productive way to address or respond to those situations.
  • Prayer Requests:  Wheezer’s friend Michael, Dad past away.  Pray for their mourning and healing.  
  • Prayer: ☑️

Mole Skin:

  • I’ve got to create a new playlist… Somehow there was an extremely weird Black Sabbath song that made it on the playlist list.  It got a little awkward… I had to stop doing my BBSUs and change that one 😂
  • 4-5 PAX per group is definitely ideal for this workout.  Another option is to let the timer exercise be a 30 sec AMRAP instead of a set # of reps.  This is a good workout but you need to push yourself while doing the BOMBS reps to get the most out of this workout, because no one is holding you accountable on number of reps but yourself.  Overall, I liked this workout.  All PAX worked hard and both groups made it at least half way through round three, one group was one timer exercise away from finishing. 

Announcements:

  • The BAUER – Check the announcements channel.
  • Cantore VQ @ Blazing Saddle on Christmas Eve.
  • Mothership New Year’s Day convergence.

Pic:

  • Check ☑️

PLC:

  • Check ☑️
QIC:
Paper Cut
Workout Date:
12-22-2020