02/26/2022 - foxtrot - BOMBS and the Forties

AO: Foxtrot

When: 02/26/2022

QIC: Straight Shooter


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Paperback, Nottely, Love, Straight Shooter


We had a small but mighty crowd on this cool Saturday morning.  Winter break and the trail run kept some of our regulars away. I was thankful for the ladies who came today and started their Saturday out right.  We did some all over body stretches before jumping into the thang.

Today we started with BOMBS which is a DORA that has exercises starting with different letters making up the word BOMBS.  We had 4 ladies so we paired off and got started.

B- 50 burpees

O – 100 overhead press

M – 150 merkins

B – 200 BGSU’s

S- 250 squats

Once finished with the BOMBS we started on the Forties.  They are just like 11’s except you change your numbers by 5 always equaling 40.  We did hammer curls & plank jacks so we started with 5 plank jacks ran a distance and did 35 hammer curls before running back.  We then increased to 10 plank jacks, decreased to 30 hammer curls and so on until you finish with 35 plank jacks and 5 hammer curls.

We had just a few minutes left so we finished off with legs around the world.  This consists of 10 of the following:

Right leg lunge forward

Right leg lunge sideways

right leg lunge backwards


left leg lunge backwards

left leg lunge sideways

left leg lunge forward

jump squats.

We did a few on your own stretches and then circled up for announcements and prayer requests.  I hope everyone started off their days feeling better after getting the beatdown in.  Happy Saturday!!


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