Archives: Stink B.O.M.B.S.

  • When: 
  • QIC: Dreamliner
  • The PAX: Deflator, Priorities, SubMac, Dreamliner
  • The alarm clock came early in the gloom after a late night due to an evening run with our F3 Richmond PAX on Wed. Priorities and YHC made the trip to record two podcasts as special guests of “F3RVA Studios.” The recording will post later today and can be found on SoundCloud (best to download the app).


    The Thang:

    Warmarama: 40 side straddle hops (IC)

    Catch Me If You Can: Two partners. Partner 1 performs 5 Burpees, and then sprints to catch the Partner 2, who has been running backwards. Repeato until one lap complete around the lake.

    Stink B.O.M.B.S.: B.O.M.B.S. using a spoke layout. 5 stations around the Shovel Flag. Pax #1 starts the B.O.M.B.S. reps at the first tree/bench/volleyball post/flower bed while pax #2 goes to the Shovel Flag to do exercise chosen by the Q (50 LBCs for 1st, 3rd, and 5th spokes, 20 side straddle hops for 2nd and 4th spokes). Pax #2 then swaps with Pax #1. Work at same spoke until all reps are completed. Then move to next spoke. B.O.M.B.S = 50 Burpees, 100 Over Head Presses, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.

    YHC and Priorities tried to catch SubMac and Deflator during the squats but could not make up the ground. SubMac was ultra-sneaky and made sure to conceal his current number. This is a “you v. you” workout but we still push each other. Great work guys.

    7 Minutes of Mary (Name originates from the movie “There’s something about Mary”): 15 X-factor (IC), 20 Crunch Frogs (IC), 20 Freddie Mercury’s (IC), 20 Hello Dolly’s (IC), 10 Big Boy situps (OYO)


    Circle of Trust (COT):

    Resilience: 1. “the capability of a strained body to recover its size and shape after deformation caused especially by compressive stress.” 2. “An ability to recover from or adjust easily to misfortune or change.”

    Micah 7:8 “Do not rejoice over me, O my enemy. Though I fall I will rise; Though I dwell in darkness, the LORD is a light for me.”

    Strive to be a person of resilience. Get back up when you fall. Call on your brothers to help pick you up (it may be tough to ask). When in darkness, recognize who your light is.

    Ball of Man



    As mentioned earlier, the podcasts will air later today. Download SoundCloud. Search “F3RVA Studios”

    Priorities and I will be down range for the three weekday workouts next week. This is a call to all PAX to step up in our absence, to post, to support those signed up to Q.