B.O.M.B.S. & K.A.B.O.O.M.

AO: Starting Line

When: 11/19/2022

QIC: Script Kiddie

PAX (10): Ace Ventura, Dunshire, LifeLock VPN, Lightweight, Script Kiddie, Sirmixalot, Suarez, toadstool, Zuckerburg/Snorlax, Weisly


With the temperature heading south of freezing any plans to use the field for a BD, especially since bear crawls and core exercises were in play, were off the table.  It was time to pivot and do something else, and with the soon coming calorie explosion looming aka Thanksgiving, it was time for B .O.M.B.S. and a bit more.

I was the first on the scene with Ace and then lightweight, LifeLock, Zuckerberg & Weisly joining in then SirMixalot following soon after. Ace, SirMixalot, and myself rucked up and headed out, Lightweight and crew went for a pre-run. Once back it was time to start, YHC had to take a slight detour to get my phone and add a deposit to the bathroom. Lightweight ready to start the BD took it on himself to start the mosey, thank you sir!

Also Suarez, Toadstool, the Dunshire joined in.


Mosey done and YHC was finally able to catch up with the rest of the PAX the warmup was begun



Moracian night clubs


Copperhead squats

Warmup done time to lay out the plans


The Thang:

Explained the plain and since the promise was made to help all the PAX get ahead of the calorie explosion to come, with Thanksgiving next week, we started the BD

B .O.M.B.S

5 Burpees

Mosey around the short loop

5 Burpees, 10 Overhead claps

Mosey around the short loop

5 Burpees, 10 Overhead claps, 15 merkins

Mosey around the short loop

5 Burpees, 10 Overhead claps, 15 merkins, 20 BBSUs

Mosey around the short loop

5 Burpees, 10 Overhead claps, 15 merkins, 20 BBSUs, 25 Squats

Mosey around the large loop

At this point we air chaired till the 6 were in and I then explained with a bomb there is an explosion, introducing the K.A.B.O.O.M. acronym group all exercises done in secession, no mosey in between

K – 20 kettle bell swings with cinder block

A – 10 absolutions

B – 10 blockees with cinder

O – 20 outlaws 10 each direction

O – 20 overhead presses with cinder

M – 50 beta count mountain climbers

With that done I had one more part to this Thang, with any explosion things can get thrown a long distance, so….. time for a really long mosey, we looped out of the park, past the fire department and library, then down the steps and loop around the run path and meet at the flag, since SirMixalot had the great idea to take a pic before Lightweight and crew had to head out, thanks for coming to the BD Lightweight, LifeLock, Zuckerberg, & Weisly.


With all that done it was time for a round of Mary, each PAX picked an exercise with a great mix of core and arms.


But wait there was time for more, Ace spoke up and had a great idea, head to the stairs and take 5 trips up the stairs, and with that done, time was called.




Santa ruck

Prayer requests

Saurez – prayers for coworkers

SK – for brother in law and all he is facing

Safe travels and prayers for families

Other requests as well

Prayer time than coffeetria

Naked-Man Moleskin:

SirMixalot supplied the coffee and everyone supplied great conversation.

  • Another great morning in the gloom and another example of why F3 is a great way to start the day, honored to lead and grateful that I get to lead such an awesome group of men.


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