4 PAX posted on a very wet Friday morning.  Weather was warmer but wet.




Crabby PO QIC

Warm up:


Shoulder Pretzels IC x 15

Abe Vigodas IC x 15

LBAC 20 forward and 20 backward

Imperial Walker IC x 15

Finkle Swings OYO 10 each leg

Mosey to the bottom of the steps.

Thang: B.O.M.B.S.

PAX partnered up for B.O.M.B.S. Pax 1 does exercise while Pax 2 runs a stair lap up the steps across to the other set down and then back to starting position.  Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Mosey to Flag.


LBC’s IC x 20

Side Plank 30s each side

Crunchy Frog OYO x 10

Captian Thor OYO x 5, 1:4 Ratio of Big Boys to American Hammers

Plank for one minute.

Moleskin: It was wet, nuff said.  Good workout despite the rain.  Tried to keep the pace going and the heart rate up on the mosey.  BOMBS got wet and the large rain drops to face was a fun surprise.  Kind of glad the “Blackcat” has those stairs.  BOMBS up the hill might of been interesting with the rain and mud.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: