DATE: 09/13/2018

WHERE: The Paragon

THE PAX: Swisher, Cuban (Respect), Dosido, Iceman, Fleetwood, Manning, Dixie Chick, Tebow, Garfield, Madoff, Banana Boat, Sahara (FNG), Wiggum, Harding, Goldberg, Spanx.

Total # of PAX: 17

QIC: Nomad

INTRO:

Todays workout was inspired by an event in history. September 13 1814 Francis Scott Key was on board a ship as FT McHenry was being bombarded by the British. This lasted for 25 hours through the night and by the next morning as Key looked out the American flag was still there. Through the night rocket and bombs where shot at the fort leading Key to write what would become the nations national anthem.

WARM-O-RAMA:

Short mosey around two of the lightpoles before circling up for the warm up of 16 SSH (IC), 10 Weedpickers (IC), Sun Gods (OYO), and Michael Phelps (OYO).

THE THANG:

After explaining about September 13 1814 YHC explained the first workout routine of B.O.M.B.S. Partner up to conduct the workout. Partner one begins the exercise while partner two runs the distance of two light poles and back relieving partner one. Rinse and repeat for until all exercises were complete. The exercises were 50x Burpees, 100x Overhead Arm Claps, 150x Merkins, 200x BBSU, and 250x Squats. Those that completed started to Mary and wait for the six.

With a little time still remaining YHC led the next routine of R.O.C.K.E.T.S.  There were 15 stars on the American Flag during that time so YHC kept the exercises at 15 repetitions. 15x Reverse Crunches, 15x Overhead Presses, 15x Crunchy Frogs, 15 Knee Slappers, Everest (using the stairs or the hill perform a lung and then a squat unil completing 15 lunges each leg), and finished with 15 IC SSH.

CIRCLE OF TRUST:

Prayer requests:
– Banana Boat is leaving for his mission trip and to keep him safe while ministering to the people of Indonesia.
– Those in the path of hurricane Florence.

Announcements:
-New quarter Q’s are needed for all the AOs
-Need PAX to take some Qs

Naked-Man Moleskin:

Welcome Sahara (FNG) who got his name because he did not seem to sweat at all during the Beatdown.