Building BOMBS

6 regular Rangers got out of the warm fart sack and came out for the first Range Q of 2022 in a blistering 33* morning with snow still lingering around the Range. And Balk’s baseball team had the Rangers playing frogger as cars were streaming into the Range lot.

DISCLAIMER

PRAYER

COP

Warmup was a Range tradition: Polar Bear Crawls on church hill with some sledding. Moseyed back up to the top lot for the thang.

THE THANG

To ring in the new year, YHC decided to go with a bang. So we built some BOMBS. 15 Reps (1/5 date) and built on each rep. Each PAX built at least 1 BOMBS before time for some EMOM Curls for the Girls. In the top lot, we built the BOMBS and at the bottom of Ranger Hill we did some core work. Would do the first exercise the run do core work, run back up. Then do exercise 1&2 then run down and do core work 1&2, run back up. Continue on until a BOMBS was built.

• Bench Press • OH Press • Merkin Ladder (1,2,4,8) around the light post square • BBSU • Squats • Core Work: V-Ups, American Hammers, Freddy Mercury, Superman, Boat/Canoe

MARY

10 Curls for the Girls EMOM 10 mins, 30 Freddy Mercury, 20 Merkins, Chum cooled down and had to put clothes back on.

CIRCLE OF TRUST

PRAYER

MOLESKIN

No real words of wisdom other than be smart and stay safe.

ANNOUNCEMENTS

New Month, New Year, Grab a Q! F3 Bristol, VA is starting up. AOQ Whiplash is going up Saturday to support this launch if anyone wants to clown car. Some medical discussion about covid and variants.