Alarms and Bombs

We had 11 Pax show up on a somewhat soggy morning. The ran held off the entire time.
DISCLAIMER
COP
Bridge Lap

SSH x25

TTT x10

WMH 10 sec to the right, 10 sec to the left.

LBACs x10 forward, x10 reverse

Slow Merkins x10

Slow Squats x10
THE THANG

Mosey to the hill on Main Street downtown (near the Storytelling Center) for a 15 min AMRAP of ALARM. When you complete a round, run up the hill and come back down, repeat.

A (arm)- curls x5

L (leg)- lunges x10

A (ab)- V-ups x15

R (R Exercise)- Rows x20

M (M Exercise)- Merkins x25

Once completed, mosey back to the parking lot for another 15 min AMRAP of BOMBS. When you complete a round, run to the hardware store wall and do a 20 sec wall sit, run back and repeat.

B- Burpees x5

O- Overhead Press x10

M- Merkins x15

B- Big boy sit ups x20

S- Squats x25

MARY
We finished right at 6:15.
CIRCLE OF TRUST
PRAYER
MOLESKIN
ANNOUNCEMENTS
Sign up for a Q, that’s the best way to ensure you’ll post. This Saturday 4/17, the workout will be at Persimmon Ridge (Homer is Q).