11/12/2022 - foxtrot - Saturday morning Bomb Squad

AO: Foxtrot

When: 11/12/2022

QIC: Semper Fi


Number of Pax: 13

Number of FNGS: 0

Pax Names:

Chocolate Chip, Rosie, Straight Shooter, Wonder Woman, Smooth Operator, Prada, Chai, Love, Von Trapp, Upstate, Inspector Gadget, Aquamarine, Semper Fi


Saturday morning we did the always hard, but always awesome BOMBS beatdown.  Dora style.  After the warmup we paired up and quickly got moving! It was wonderful to see Chai back at a workout! Welcome back!

Burpees – 50

Overhead Press – 100

Merkins – 150

Big girl Situps – 200

Squats – 250


When partners got through once, you began back up at the top swapping out jump squats for burpees.  We stopped right at 8:45 to move on to something new. Almost everyone had gotten through 1 time.

Flip a coin – There were 2 columns of 6 exercises each for heads or tails. Each pax took a turn flipping a coin, and heads or tails would tell us which exercise we were doing for 1 min. We did this until 9:00.

Heads – goal post press, russian twists, bicycles, bicep curls, jumping jacks, reverse fly

Tails – jello shooters, plank, curtsy lunges, tricep kickbacks, hammer curls, mountain climbers

We finished up with CoT and coffeeteria.

Beautiful morning with a beautiful crowd!!


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