Wednesday, December 7
Always 70 and Sunny
Always 70 and Sunny

Sandbag B.O.M.B.S. at W-Dog


14 determined veterans posted to W-Dog to get their Hump Day (what, what) started off right.  YHC planted the shovel flag, knocked out his mile for the day and then kicked off the festivities.  This is what transpired:

Mosey to the bricks in front of the Carillon for COP, as follows:

  • SSHs x50 IC
  • Slow Donnie Qs x12 IC
  • Arm Circles x10 IC forward and reverse
  • Imperial Walkers x15 IC
  • Box Cutters x15 IC
  • Flutter Kicks x15 IC

Short mosey to the field for some human centipede (2 lines in elbow plank head to toe and the last man performs a broad jump then a side hop over the planking PAX member, then a broad jump forward — all the way to the front of the line – Indigenous People Run style).  Each PAX completes 3 rotations.

Mosey to the Rusty Cage to partner up and retrieve one sandbag coupon per pair.  Mosey to the amphitheater stage for Sandbag B.O.M.B.S.:

Partner 1 box jumps each step up to the top of the amphitheater then runs back down to the stage to switch with Partner 2.  Together, each pair completes the following:

  • 50 Burpees
  • 100 Overhead Presses with the Sandbags
  • 150 Merkins
  • 200 Big Boy (WWII) Sit Ups with a Sandbag press at the top — audibled to 100…second audible (Omaha, Omaha)  to “just do 20 more then move on”.
  • 250 Squats with the Sandbag

Mosey back to the Rusty Cage to put the sandbags away and perform 5 pull-ups to make sure the RC knows we still love it.

Double-time Mosey back to the Shovelflag

COT, name-a-rama, number-rama and YHC took us out.


  • HDHH tonight 5:30 at Ardent – 3200 W. Leigh Street, Richmond, VA 23230
  • For upcoming charity golf outings, see Fudd and Wilson and look for pre-blasts
  • For upcoming races, see Toga, Swirly, TYA and Spit

YHC wanted to bring the B.O.M.B.S. that he dropped last month at NoToll to W-Dog and couldn’t resist working in the sandbags.  Due to time constraints in our broadcast, we had to speed ahead in the scheduled program and cut the Big Boy Sit N Press short…I know the PAX was disappointed.  We will skip the centipede next time and leave enough time to reach our intended goal.

I hope the inaugural KB workout in DaVille went well this morning.

Great job by the PAX in pushing through the BOMBS this morning.  A bit of a ground and pound and heavy on the upper body — though YHC is feeling the squats and box jumps right about now.

Strong work men and thanks again to HoneyDo for giving us the great gift of the Sandbags!  Definitely felt and heard some LEAKAGE this morning though — we may need to perform some maintenance on our bags?

As I recited from the song in the closing prayer “There’s no better life than the life we’re living” so let’s each go out and make the most of our day and enjoy the hell out of this life.

As always, it was a pleasure to lead such a strong group this morning, thank you.

No more GUMBO for you!


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  1. Way to push it this morning fellas. Thanks to Swirly for the great effort during the partner BOMBS. See you all in the gloom.

  2. Swirly (F3 Corporate) on

    Thanks for leading this morning Gumbo – great Q… I hate box jumps – and box cutters – my back sounded like popcorn during those – that can’t be good( Flipper -may need a little help here bro)… Sandbags are always a joy – whether lifting over your head – squatting – sit ups or pouring in your mouth…. Think we had a small leak there at the end Gumbo – still spitting out sand.. Way to bang those exercises out dude enjoyed partnering up with you.
    Well done pax – see y’all in the gloom..

  3. Leading a sandbag workout has been on the drawing board for some time, but this proved harder than the one I was planning. Challenge accepted.

  4. Wow, this BB describes what looks like an awesome workout. Gumbo I’m impressed with your Q-intensity. Well done pax!

  5. 200 Situp presses is ridiculous. I’m happy to order some new sandbags, just need some help filling them.

  6. Great workout today Gumbo. This was my first time that I have had bombs dropped on me and it did not disappoint.

    Honey Do, the sandbags are the gift that keeps on giving.

  7. Gumbo dropped a bomb on me baby… dropped a bomb on me!!! Please insert awesome baseline from the Gap band here. Any one get the name of the angry West Virginian …. Toga… got it. Great Q Gumbo.