SUICIDE B.O.M.B.S.

SUICIDE B.O.M.B.S. – 10/18/17 @ 5:30amQIC – crosswalk
PAX: (14) – bobthebuilder, pumking, uglystik, nomad, 8penny, flamer, rocketqueen, turner, hooch, sir-mix-a-lot, chickennoodle, thehoff, welcome: FNG – natureboy
WARM UP:

SIDE STRADDLE HOPS IC x30

MOUNTAIN CLIMBERS IC x20

COTTON PICKERS IC x10

IMPERIAL WALKERS IC x10

THE THANG:
MOSEY TO PARKING LOT SPEED BUMPS

SUICIDE B.O.M.B.S
Perform declining distance suicide runs (x5)

AYG ON WAY BACK

Perform inclining exercises (x5)

SUICIDE (x5)

BURPEES (x10) IC

SUICIDE (x4)

B+OVERHEAD CLAPS (x15) IC

-4-count: 123-down squat – 4 over head clap

SUICIDE (x3)

B+O+MERKINS (x20) IC

SUICIDE (x2)

B+O+M+BIG BOY SIT UPS (x25) IC

SUICIDE (X1)

B+O+M+B+SQUATS (x30) IC

MOSEY TO PARKING LOT WITH CIRCLE
ROUNDABOUTS:
PARTNER UP

Partner 1 gets on 6 and does flutter kicks then switches to LBCs at runner’s half way point. 

Partner 2 runs two legs around circle

Switch

MOSEY BACK TO FLAGS
COT: Prayer requests for Olivia’s challenges, 8penny’s friend’s family, macguyver’s back. 
Moleskin: TClaps to Hoff who posted with a bicycle. 
8penny telling the story of having to explain what the “V” part of VQ meant to his son!

Thanks for this opportunity, F3!

– crosswalk out

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