B.O.M.B- – hey this isn’t Friday the 13th

October 17th, 2014 By Dutch

10 of traditions finest show up this morn with 9 kettle bells and one big ole cinder block for a 13-5 count down / beat down

The Thang:

Warm o rama – mosey around church w/ high knees, butt kickers, karaoke.

SSH x13, ISTx13, windmill x 13, arm circles and “sooo bigs”

COP

KB swing and Goblin squat – 13, 12,11…5

recover – walk to back lot for 13 plank jacks

KB clean/press ( overhead press for T-threat), KB Row – 13,12,11…5

Recover – walk to back lot for 13 wide merkins – Larry Craigs.

Due to time…on our 6

Lat pulls, Chest press – 10,9,8…5

Mary – LBC,Little baby flutter, Homer to Marge Medley.

COT

T Clap to Triple threat for man handling that cinder this morning!

welcome to day 2 for Wompa and his 35# KB, and Guiness with his shiny new 30#!

Enjoyed the Q with you all!

5 Comments on “B.O.M.B- – hey this isn’t Friday the 13th”

Dingo October 17, 2014 at 7:06 am

Looks like a good one Dutch! Sorry I couldn’t make it, body was screaming for rest.

Guys – Don’t forget about the F3 shoe drive for the Charlotte Rescue Mission. If you have shoes you don’t use anymore that are still in good shape, bring them to a workout and Iron Wolf will take them for you and get them to the men of the CRM.
MrBelding October 17, 2014 at 8:30 am

@dutch- great beatdown today. My legs are hurting today!
Wampa October 17, 2014 at 8:32 am

Great workout, @Dutch. My lats’ll be screaming tomorrow – shoulders too, probably.

Wampa October 17, 2014 at 8:41 am

Also, forgot who asked, but Tauntauns are what they slice open for warmth on Hoth in Return of the Jedi:

http://starwars.wikia.com/wiki/Tauntaun

Maximus_MECA October 17, 2014 at 10:40 am

Great workout Dutch.. 13 down to 5 had the heart beat up. Now my thighs are sore afterwards from all the squats but that’s a good thing!

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