B.O.M.B.S. Away!

DATE: 11/20/17

PAX :  13 pax brave the elements: Tenenbaum, Bob The Builder, Ball Bearing, Spin Doctor, Dino, Shines, Snail Mail, Shake Down, Venus, Etch-A-Sketch (The logo maker), Gobo, Bam Bam



Copperhead Squat Variation X30

3 inch Dips X50

Run in Place/ High knees / Butt Kicks (30 seconds per exercise at regular pace, then 15 seconds per exercise at sprint pace)

Moroccan Night Club X50


Mosey to the rock pile to collect a BOR (Big Ole Rock)

Mosey to Football fields for Tortoise and the Hare B.O.M.B.S.

Buddy up with one BOR between each pair. (Pax were asked to partner up with one fast partner and one slower partner) Partner #1 starts running with their BOR. Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the BOR while Partner #1 does the same exercise. Repeat until all exercises have been done 5 times BY EACH partner.

-5 Burpees (50 per pair)

-10 Overhead Presses (100 per pair)

-15 Merkins (150 per pair)

-20 Big Boy Sit-ups (200 per pair)

-25 Squats (250 per pair)

RETURN Coupons to Coupon pile


COT:  Stingray has the Ghost Flag.  Come and get it! (Ghost flag = Flag that will travel from one AO to the next when 5  Pax from a Different AO Come and Get It, and take it back to their AO – Like Capture the Flag)

As our workout reflected today, in the game of life there will be times that you’re stronger than the person(s) you’re paired up with, and you will have to carry more of the burden/weight in order to accomplish the goal.  In a strong group of Men like F3 Cape Fear, we who are not as strong in a certain area will do all we can to push harder, run faster, lift more, do more reps, because we don’t want to let our fellow Pax down.  We want to lightened the burden/weight for our friend.  In this process both individuals get stronger and the objective gets accomplished faster and with more HEART. That’s what we learned this morning Men.  Take this mentality into your families, your friendships, your workplace, and your churches.  We’ll all be better for it.  #we’rinthisthingtogether

In like manner, Spin Doctor took us out in prayer this morning. He has battled cancer over the last month or so.  Kicked Cancer’s Butt!  Kicking Butt at Stingray!  Kicking Butt at life!  We have been thankful to have helped to carry you through in prayer and with our words of encouragement.  Thanks for transferring your strength back to us Spin Doctor

Whatever you do today Men . . . . KILL IT!





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