Toadstool, Lansberry, Buns of Steel, Bloodshot, Folsom, Wildcat, Z-bo, Black Flag, Romeo, Sleep Number, Swinger, Cosmo (FNG Welcome!), Betamax

Q: Spacebar


Abe Vigoda x10 IC  /  Big Ones x10 IC    /  Tappy Taps x12 IC    /  Sun Gods x10 IC F/B    /  Goof Balls x12 IC

Pre-Thang: 11’s at the school hill

Bottom: 10 air squatsBurney Sanders uphillTop: 1 hand-release merkinMosey downhillrepeat, -1 bottom, +1 top

Thang: BOMBS

Pax were split into 4 roughly even groups. 2 groups worked together to accumulate the reps for each exercise of the BOMBS:


  • 50 Burpees
  • 100 Overhead Claps
  • 150 Merkins
  • 200 Big Boy Sit-ups
  • 250 Squats

While 2 groups were AMRAPing exercises, the other two groups would run appox 75 yards and perform 3 reps of:

Plank Destroyer x3

  • Begin in Plank position
  • Makhtar N’Diaye ending back in Plank position,
  • Merkin
  • Alternating Shoulder Taps
  • Plank Jack

Omaha was called at 6:05.


  • LBCs x20 IC
  • Heals to Heaven x20
  • Gas Pumpers x20 IC
  • American Hammers Rancid-style IC


The Q had recently started to read/listen to Mathew McConauhey’s memoir ‘Greenlights’. Full of great Truth Nuggets, I decided to share this one:

We all step in sh*t from time to time. We hit roadblocks, we f**k up, we get f**ked, we get sick, we don’t get what we want, we cross thousands of “could have done better”s and “wish that wouldn’t have happened”s in life. Stepping in sh*t is inevitable, so let’s either see it as good luck, or figure out how to do it less often.  – Matthew McConaughey,  Greenlights; 2020

Q thought that that was said pretty damn well and didn’t have anything meaningful to add.

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