Here comes the BOOM!

Sure it’s been cold. AND we have a holiday coming up. AND yes, Clueless and Gapper made us do Burpee Broad Jumps during Tuesday/Thursday Boot Camp. However, seven MEN arrived at Stallings Road Park, laid all excuses aside, to make themselves better.

Warm Up
  • 20 x SSH
  • 30 sec High Knees (in place)
  • 15 x Alternating Lunge
  • 10 x Mericans
The Thang
  • 20 Sling Shots (10 each side)
  • 10 Goblet Squat

50 m mosey, 10 x Mericans, run back

  • 10 Figure 8 w/ Curl
  • 20 Upright row

50 m mosey, 10 x Mericans, run back

  • 20 Lawn Mowers (10 each side)
  • 40 Side bends (20 each side)

50 m mosey, 10 x Mericans, run back

  •  20 Curl to Press
  • 20 Tricep skull crusher

50 m mosey, 10 x Mericans, run back

  • 20 Chest Presses
  • 20 Kettlebell swing

50 m mosey, 10 x Mericans, run back

  • 20 Halos (10 each side)
  • 20 Lunges w/ Bell (10 each side)

50 m mosey, 10 x Mericans, run back

  • 20 Clean and press (10 each side)
  • 20 Curls

50 m mosey, 10 x Mericans, run back

  • 10 x Mericans

50 m mosey, 10 x Mericans, run back

  • 20 x LBC
  • 20 x Freddie Mercury’s
  • 20 x Low flutter with Bell overhead
  • 10 x W’s
  • 15 x Low Dollys
  • 15 x Crunchy Frogs
COT/ SoloCup
  1. Strong work today men. Thank you for the opportunity to lead.
  2. Thanks for allowing me to add to my Merican total.  200 was today’s planned total (some maybe did more.)
  3. Nice addition by @ScheduleC to add the BOOM after each set.
  4. Thanks to the Park Ranger for opening up the Bathrooms…now we can stop using the bushes to eliminate the last of our morning coffee
  5. Awesome to see @Clueless and @RibShack race for one set…I couldn’t tell who won as I was in the back.
  6. Not sure how I feel about being the War Baby for the workout…need to get some of those Young Bucks to quit making excuses and come back out
  7. Tomorrow is the last day for #SoleRedemption (Shoes.) I know several of you need a new pair.
  8. Bring items (anything) for the Food Pantry. It’s time to pay up for this free workout you’ve been getting.  Plus, Schedule C, I and a few others are doing one Burpee per pound.


Solo Cup

5 thoughts on “Here comes the BOOM!

  1. RibShack

    Solid lead there @ SoloCup. Lesson learned….unless your name starts with a B (@BBQ, @Bull, et al) don’t try to sprint with @Clueless, he’s quick! I’m still trying to catch my breath….

  2. Thomas Reebel

    Nice lead SoloCup, I still can’t lift my arms above my head. I am pretty sure I was bringing up the rear on the 50 M mosey’s but I think Clueless won the race. He is a workout warrior, setting the bar. Enjoyed it guys.

  3. Clueless

    Thanks for the solid lead and workout @SoloCup! Glad to help you a little on your 10K goal. Keep pushing brother.

    Before F3, I can’t tell you the last time I actually sprinted (years ago). You’re no slouch @RibShack! Safe travels on your trip. Loving the workouts and fellowship fellas.

    ScheduleC was definitely BOOMing it. Here’s the “boom goes the dynamite” clip…

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