B.O.M.B.S. at the Bus Loop

Date: 6-14-2021


PAX: Cowbell, Gambit, Kiffin, Peanut, Swanson, McFlurry, Sister Mary Katherine Gallagher (Respect), Cable Guy (Respect), GATA, Ollie, Squealer, Urkel (QIC)

Warm Up:

  • SSH x 25 IC
  • TTT x 10 IC
  • LBAC Forward IC x 15
  • LBAC Backward IC x 15
  • Imperial Walkers IC x 20

The Thang:

  • Mosey to the Bus Loop
  • Partner Up
  • One Partner runs the loop while the other does the exercise. Combine for:
    • 50 Burpees
    • 100 Overhead Presses
    • 150 Merkins
    • 200 Big Boy Sit-Ups
    • 250 Squats
  • Everyone keeps running or exercising until all pairs finish
  • Moesy Back


  • Plank – Right arm high – Plank – Left arm high – Plank
  • Flutters IC x 25
  • Dirty Dogs IC x 20 each leg
  • American Hammers IC x 20
  • Backscratchers IC x 20
  • Hello Dollys IC x 20



  • Time to train for the BRR, Tuna, and P200!
  • GATA with the Q on Wednesday!

Prayer Requests:

  • Judge Judy injured his foot on glass in the pool yesterday. Prayers for his quick recovery.


  • Looking forward to a summer of getting in numerous posts!
  • It is always a pleasure to get to lead this group!
  • I had an idea in mind of a Q that I have wanted to do for a while, but it think it needs an hour instead of 45 minutes. We will see if I can get it done one Saturday.
  • It was 460 days between Q’s at the #MOB. I need to make sure I don’t wait that long to Q again.
  • I need to make sure that running stays a regular part of my routine. That is the area where I need the most improvement for events coming down the road.

Urkel Out!


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