Thursday, February 9
Always 70 and Sunny
Always 70 and Sunny

The B.O.M.B.S. Make Us Stronger…


13 strong, fearless and determined PAX stormed into NoToll this morning ready to make the most of their day by starting it off right, this is how we did it:

Mosey to the back parking lot for COP, which included:

  • SSHs x30 IC
  • Copperhead Squats x12 IC
  • Imperial Walkers x15 IC
  • Merkins x10 IC
  • Arm Circles – 10 small and 5 large, forward and backwards
  • 5 minutes of LBCs – 1 minute to do AMRAP LBCs and 10 seconds of rest in between – some mumblechatter during the first two rounds but the last 3 rounds were quiet

Mosey around the field to the pavilion to partner up for some B.O.M.B.S.  One partner exercises while the other partner runs a lap around the field, then flapjack.  All in an effort to complete the following:

Burpees x50

Overhead claps x 100

Merkins x 150

Big-boy situps (WWII sit-ups) x 200

Squats with a jump x 250

Slow-mosey back to the  basketball courts for a merkin ROF, followed by 10 merkins together IC. Back to the flag for COT and BOM.

Name-a-rama, number-rama, and YHC took us out.


This weekend and yesterday were difficult for YHC.  My mother has taken a turn for the worse and her disease appears to be taking over.  Just another example of a real-life bomb being dropped on us.  As you all know, being out there in the gloom with my F3 brothers was the best place I could have been this morning, and stepping out front and leading such a strong and determined group this morning.  You guys took that BOMB and kicked its ass.  Coming together at the end to crush those remaining 75 squat-jumps was awesome.  Way to crush it men.

A big thanks to Hardywood for crushing the exercises and making YHC’s work today easier.  I know there were others crushing those BOMBS too.  Way to work.

We all have bombs dropped on our lives from time to time, but YHC thinks that is when our faith and inner-strength is tested, when our community and support system shows its power and when we come through those tough times, we are stronger, our faith builds and our community is tighter.  As I mentioned in my prayer, our days on this earth may be numbered, but there is no limit to what we can do with those days.  Make the most of your day today men!

No more Gumbo for you!



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  1. A true honor and pleasure to lead this group this morning. Thank you. Strong work men. See you in the gloom.

  2. We’ll keep the Gumbo family in our prayers brother and know you can be the pillar for your family in trying times like these.

  3. I will remember this day, for the rest of the ones I have on this earth. You are a damn good man Gumbo and there was no better person to lead or teach us today. Prayers and love to you and your family.

  4. Great job today Gumbo! The Bacon/McRib family is definitely keeping the Gumbo family and especially Mama Gumbo in our prayers. Much love and much respect.


  5. Brutal workout today, Gumbo. Thanks for kicking my ass. Thinking of you and your family, buddy.

  6. Thanks guys. All the thoughts and prayers help and are much appreciated. The power of this morning is still carrying me through the day. See you in the gloom.

  7. THE Yankee Aggressor on

    Gumbo, thoughts and prayers with you and your family. Corporate is always there if you need it.

  8. On a lighter note Corporate has taken the exercise name Alabama Softball Players under review. Requests for alternative names are open…

  9. What a great Q Gumbo, I am sorry to hear about your mother. I was inspired by your COT prayer today. What great way to process the hard shit in life…. see you sat BrotherMan

  10. Swirly (F3 Corporate) on

    Sounds like a hell of a beatdown – well done guys !
    Gumbo please know that we are with you, that we support you, that we believe in you, that we love you, and that you are surrounded not only by physical strength but emotional strength and resources as well. As my good friend TYA has already said – corporate is here – in fact we are right beside you brother.
    Thoughts and prayers headed your way..
    See y’all in the gloom.

  11. Gumbo-I now know why I got out of the fart sack. Your beatdown, aka B.O.M.B.S, and prayer were awesome and amazing!! My prayers are with you and your family!
    YES-our days know NO LIMIT!! Each day is a blessing so make the most of it!
    See you men in the gloom!!