4 BOMBS and 4 Corners
AO: Second Watch
When: 2025-05-29
QIC: Zohan
PAX (6): Busboy, Cheneral, Gold Digger (TJ Lynch), Speedo, Zohan, Gump [FNG]
Warm-O-Rama:
A full disclaimer was given as we had an FNG, though later it proved relevant for another PAX. Mosey to the parking lot next to the pavilion for some warmup - Weed Pickers, Imperial Walkers, Copperhead Squats, Chinooks and OYO Flying Nuns (lunge walk with arm circles)The Thang:
We moseyed to the top parking lot. PAX were told to Bernie between the first speed bump to the second. Speedo was going so fast he tripped and flew backwards, falling hard. Good thing the disclaimer was given. For the record, he declined a medical procedure offered by a trained medic. We moved on. We visited 4 locations. At each location we started with a set of BOMBS - 5/10/15/20/25 - and then a different 4 corners in each location. 20 reps each corner.- first location was at the top parking lot. Outlaws left (on your 6, straight legs, draw circles with your feet), Outlaws right, Dolly and - Scissors (alpha)
- second was next to the bathroom between the baseball fields. We used the planters for Steps Ups with leading right leg, Bulgarian Split Squats on right leg, Steps ups on left and Bulgarian split Squats on left leg.
- continue down toward the gladiator's starting paring lot. SSH, side to side jumps, forward/backward jumps and jump squats.
- moseyed to the other pavilion. Dips in the pavilion, Donkey Kicks on the wall on the other side of the parking lot, Air Drama (squat with calf raise at the top) and Bonnie Blairs single counts.