BOMBS with a bike tube

August 6, 2018 @ MOB

PAX:  Dabo, Diapers, Cubby, Toothless, Joker, Swanson, Gambit, Gatorbait, Bartman(Respect), Chumbucket, Hard Hat, Big Spur, Palin(Winston Salem), Roker, Urkel, Peaches, Wet Wipes, Spaulding (QIC)

Conditions:  79 with 80% Humidity

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper and stronger today.


SSH x 25 IC

TTT x 15 IC

Arm Circles x 10 IC (both ways)

Imperial Walkers x 15 IC

Count off – 1,2,1,2,1,2,etc

Mosey to my Jeep – All the 1’s grab a bike tube

2 Lines – Indian Run to COTC


1 and 2’s partner up.  Each team should have one bike tube.

Burpees, Overhead claps, Merkins, Burpees (yes, burpees again Gambit!), Squats – 10 of each.

After you and your partner complete one set of BOMBS then complete a resistance run to Lawrence Street and back.  One PAX puts tube over there body while the other PAX holds back their partner with tube as they run down the street.  Switch at Lawrence Street and head back.

Rinse and Repeat BOMBS and resistance run.  On the third set, switched the second to Big Boys (you happy Gambit?)

Meet up at corner of Calhoun and Bridge for 25 Squats OMC.

Mosey back to the flag.  Circle up at the flag


Dirty Dogs x 15 IC each leg

American Hammer’s x 35 IC

Flutters x 30 IC

Squats x 20 OMC





-Bobcat Scorcher 5k – August 18th at 8am.  Proceeds help support “Grace Sulak Scholarship Fund.”

-Palmetto Dunes 5k – August 8th at 8am.  Proceeds benefit “Palmetto Dunes Cares” (discount code – “local”)


-For young Michael fighting cancer

-Passing of Gambits wife’s Grandfather

-For young women who lost her eyesight in one eye

-And Urkel with one less teenager in the house



Until next time ~Spaulding

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