But saying B.O.M.B.S at Popeyes means a great beatdown.
Warm-Up
Hillbillies X 20
Mountain Climbers X 20
SSH X 20
Peter Parker X 20
Arm Circles X 20 (10 forward, 10 backwards)
Abe Vigodas X 10
The Thang
Today, YHC decided to consult the F3 Exicon for an optimal beatdown. The best beatdowns are those where you are intentionally pushed by the man beside you so partner up for B.O.M.B.S.
As a group/pair complete the following:
Burpees X 50
Overhand Claps X 100
Merkins X 150
Big Boy Sit-Ups X 200
Squats X 250
1st PAX runs to the corner of the walking path while the 2nd PAX works on the exercises.
Two observations from Popeyes this morning. First, at some point during a week Rev Sox must complain about a workout–today was that day. Second, Popeyes is the only AO where a real chicken may join the workout. They are friendly, resilient, and completely harmess so just keep working.
Post-Thang
Mosey to the wall at the entrance of the dog park.
Dips X 25 in cadence
Irkins X 20 OYO
Dips X 15 in cadence
Irkins X 10 OYO
Mosey Back to the Flag
Counterama
Namerama – Welcome FNG – Darkwing Duck (He is a private investigator by trade.)
COT
-prayers for those fighting cancer
As always, it was a pleasure to lead. SYITG.
