QIC: Ohms
Date: 09/26/2017
PAX: Early Bird, Rainman, Stairmaster, Prosciutto, Best In Show, Laces Out, Vila, Banjo, Flemish
AO: Hill City (Renaissance Park)
Conditions: 70 deg. F, average humidity, calm winds, clear skies, excellent visibility
The disclaimer was given swiftly and to the point…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”
WARM-UP:
– SSH x 20 IC
– Chinooks x 15 IC
– SSH x 20 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– SSH x 20 IC
– Moroccan Night Club x 15 IC
– SSH x 20 IC
– Shoulder Press x 15 IC
– SSH x 20 IC
– Burpees x 10 OYO
THE THANG: BOMBS
ROUND 1
– Start at the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Bicep Curls (using coupon)
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Bicep Curls have been completed.
ROUND 2
– Bring coupon back to the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Overhead Press (using coupon)
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Overhead Presses have been completed.
ROUND 3
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Merkins
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Merkins have been completed.
ROUND 4
PAX #1 – Run up Mt. Midoriyama
PAX #2 – Bench Dips
– When partner completes his adventure up and down Mt. Midoriyama…hand off the coupon and begin your adventure up and down Mt. Midoriyama. Continue to do this until a total of 100 Bench Dips have been completed.
ROUND 5
– Bring coupon back to the bottom of the concrete stairs (where the swamp thang lives)
– Using a partner pass coupon to partner, box jump up two stairs, take coupon from partner, partner box jumps up two stairs…continue box jumping and passing coupon until you reach the top of the stairs.
PAX #1 – Squats (using coupon)
PAX #2 – Squats (without coupon)
– When both PAX complete 25 squats, pass the coupon to your partner and complete 25 more squats. Continue the squatting and passing of the coupon until a total of 150 squats have been completed.
MARY
– LBC’s x 15 IC
– Freddie Mercury’s x 15 IC
– Leg Climbers x 15 IC
– Dying Cockroaches x 15 IC
– Flutter Kicks x 15 IC
– Heel Touches x 15 IC
MOLESKIN
“Handle them carefully, because words and actions are just as powerful as BOMBS”
Countorama
Nameorama
BOM
Sincerely,
OHMS