Target Practice

AO: Compound

QIC: Monk

The PAX: Hightower, Jenner, Buffet, Prius, NAFTA

This was my first Q in The Capital, and I pulled out one of my favorite beat downs from F3 Gastonia days. B.O.M.B.S.


SSH, Arm Circles, Toy Soldiers, Merkins

Main Event:  

I’m still learning the area, so I asked the PAX “Take me to that parking garage in the Mosaic District.” Of course they said “Which one?” Never mind. I led them to the only  parking garage in sight, only to find a residents-only gate preventing access above the first level. Need to find another parking deck. So we moseyed to the Mosaic District and then to the second floor of the Target parking garage. 

Partner up for B.O.M.B.S., which I always modify slightly.  One partner performs exercise while other partner runs to the next level, does 5 burpees, runs back.  Switch upon movement partner’s return. 

Before we started, I gave the PAX a thought to ponder. We’re often motivated by fear. Sometimes it keeps us from doing stupid things, but other times from seeing opportunities to advance.

B.O.M.B.S. = Burpees (normally 50 of them but performed by runner in my version) 100 Overhead claps, 150 Merkins, 200 Big Boy Sit-ups, & 250 Squats. As expected, the PAX got quiet as soon as they hit the sit-ups. 

With a bit of time left, we moseyed to the green at the Mosaic and some other exercise. I don’t remember what it was except that it involved lunges. Then a mosey back to Compound for a little Mary. 

BOM: Go forth aware of how fear influences you and others. Encourage others; confront dangers wisely.

I’m really enjoying getting to know The Capital PAX. 




Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s