Cinna’B.O.M.B.S.

Cinna’B.O.M.B.S.

Southpaw Q _ 4.12.22

When:  4.12.22

QIC: Cinnamon

The Pax: Kimchi, PomPom, WeeMan, Long Drive, Keds, Dipstick, Sharpie, Cinnamon(QIC)

Conditions:  A lovely  64 degrees F

Disclaimer

Warm-Up

  • 10x SSH
  • 10x Imperial Walkers
  • 10x Hillbillies
  • 10x Low slow squats
  • 10x Through the tunnel
  • 20x flutter kicks

The Thang

Cinna’B.O.M.B.S (Nantan Emeritus Special)

-Line up / Indian Run around the preset cones to establish our Area of Operations for the workout.

Partner up.  1 PAX does exercise while other PAX runs across lot do a Burpee.  Flapjack and continue exercise until each amount of reps are complete.  50-Burpees/100-Overhead Claps/150-Merkins/200-Big Boy Sit-ups/250-Squats. 

Circle up – Dipstick Q’d 34 Freddy Mercury’s

COT: 

BOM:  Sharpie

Moleskin:

Thanks for letting me lead you today brothers!  Great to have Kimchi back today. We even saw him run. I want to continue shouting out Sharpie. That man is becoming a machine! WeeMan and Dipstick rucked the whole workout, but softened up for the Big Boy’s… Took the ruck off…. Keds did all the work in his favorite Keds…. YHC is fat and out of shape, but still loved sweating it out with the brothers this morning.

Looking forward to the next time in the gloom!

Announcements/Prayers

  • Check out F3 Florence social media.
  • We have copies of Freed to Lead…let WeeMan or me know if you would like to check one out from our F3 Florence library.
  • If you are looking for a podcast to listen to, check out the 43 Feet F3 Nation podcast. Links on the F3 Florence website.
  • Prayers for our nation. 
  • Prayers for the pax headed downrange for Spring break. Prayers for Lance Evans.
  • Rumble/Scrooge tomorrow!

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