How to B.O.M.B. your Q

How to B.O.M.B. your Q

QIC: The Vig

Date: 02/28/2018

PAX: Gelding (WB), TSA, Jar Jar, Chisel, Van Pelt, Myagi, Blue Steel, , Roosevelt, Fokker, Skinny Glazer, Swiss Miss, Bebo, Manscape (WD), Cheese Steak, Hazer, Toto, Lysol, The Vig (QIC)

Pax:  Gelding (WB), TSA, Jar Jar, Chisel, Van Pelt, Myagi, Blue Steel,  Roosevelt, Fokker,  Skinny Glazer, Swiss Miss, Bebo, Manscape (WD), Cheese Steak, Hazer, Toto, Lysol, The Vig (QIC)

Ingredients to design a simple beat down.

• Handful of Exercises: YHC prefers no more than 5 (Cardio, Shoulder, Chest, Ab, Legs) If you can come up with an anagram with the starting letter of each exercise even better. YHC sticks with BLIMPS or BOMBS
• Keep reps in a consistent pattern: 5,10,15….7,14,21,…10,20,30…etc.
• Add a break up exercise: run/bear crawl/apollo creed around, up, down, a building/field/hill/track
• Bring music to distract from the monotony

Remember it is 5:30 in the morning. It’s usually dark.  The key is to keep it simple enough for you to remember and explain to the Pax.

With these ingredients in mind YHC designed a simple but effective beat down enjoyed, nay, endured by 19 of the Dash’s finest Pax this morning.

It went down something like this…..

W-o-R:

SSH x 20

IST x 15

Whirly’s w/ Clap x 15

Mosey to Pull up Bar

• Partner up
• P1: 5 pull ups
• P2: People’s Chair
• Flap Jack
• Repeat-O x 4

Mosey to front of Reynolds Auditorium – Be sure to enjoy the view!!

The Thang:

The Vig B.O.M.B.S Conspiracy

• Do called exercise and Run a lap around Reynolds Auditorium
• Burpee x 7
• Over Head Claps x 14
• Merkins x 21
• Big Boi Sit Ups x28
• Squats x 35
• Repeato until Q calls time (06:10)

Mosey Back to Parking Lot

Done

YHC took us out

Annc:

• Fokker, Bavarian Cream Pie, Bernie, opening a pub, West Salem Public House, soft open tonight for F3 @ 7:00 -400 South Green St
• March 22 Duck Unlimited Fundraiser dinner see TSA for details

NMM:

• It was good to see Lysol back from his post nantan vacation and out in the gloom, #kotters
• Speaking of #kotters, Has anyone heard from Chomper?
• YHC has no idea what Fokker and Skinny Glazer were doing this AM while doing Big Boi Sit Ups
• Cheese Steak is a beast, so is Van Pelt, both were out front all morning along with Jar Jar and Chisel
• How many Salem Presbyterian Guys can fit into one car? #clowncarexperts
• Plunger is right, Manscape is getting more surly, Mongoose level? ….Not yet
• Cheerio was out today because he wasn’t feeling well, what was Cherry Pie’s excuse?
• One name is missing from the list of Pax, the recording wasn’t the best on YHC phone, if you know who is missing please add in the comments
• Lots of new faces posting to Conspiracy these days, #premierwedensdayworkout

Always a pleasure to lead!

The Vig