F3 Knoxville

B.O.M.B.S. at the house

#HOMEWOD
Workout Date: 26 Mar 2020
QIC: Taco

THE SCENE: Forecast is 45 and clear. Don’t miss out on that!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Start a 40 minute timer that will include the warm up and B.O.M.B.S.
  • LBAC x 10, forwards and backwards
  • Imperial Squat Walker x 10
  • Body Builders (8ct.) x 5, nice and slow
  • Michael Phelps
  • Jog to a mailbox/tree/landmark that will be your “sprint mark” for the workout and back
    THA-THANG:
  • Do this ladder style: After the B, sprint to your mark (should be about a 10 sec. sprint), alternate between jog back and burnie back. Then do B and O, run; B, O, M and run, and so on… When you finish going up the B.O.M.B.S., keep going and drop the first letter, then the second letter, etc.
  • When the 40 min timer goes off, move on to Mary
  • B: 10 Burpees
  • O: 15 overhead press with CMU
  • M: 10 Angle Grinder Merkins (it’s an 8ct. exercise so you end up doing 20 merkins, look it up on the Exicon)
  • B: 30 Bridge Marching:  https://www.youtube.com/watch?v=mR1CYk0JXM8
  • S: 40 squats
  • If you get up and down the ladder and still have time on your 40 min. timer: do 11s: 10 BBS, run to sprint mark, 1 Carolina Dry Dock, 9 BBS-2 CDD

MARY: 5 minutes

  • 1 Min planks with 5 legs lifts each leg
  • 30 sec side plank, each side, with 5 leg lifts
  • 20 x flutter kicks (4ct)
  • 20 x American Hammer with CMU
  • 20 x Box Cutters
  • Cash out with LBCs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Psalm 46:10 Be still and know that I am God, I will be exalted among the nations, I will be exalted in the earth.

With the extra time we have because of coronavirus related cancelations and shut-downs, I have struggled to not just rush around and find new things to fill my time: projects around the house, new book to read, something to watch, news to read. it is something I’m in the process of learning and has taken a very conscious effort and sometimes a gentle reminder from the M that I need to just STOP. Take that time, men. Be still before God. You don’t have to talk to Him. Just listen. Know that HE IS GOD!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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