Always 70 and Sunny
Always 70 and Sunny

BINGO, BOMBS, Monkey Crunches


Conditions: Crisp

PAX: 4

FNGs: None, though Submac’s 2.0 desperately wanted to be there



  • Burpees – 5
  • SSH – 30
  • Michael Phelps – 15
  • Pickle Pounders – 10
  • TTT – 10

Burpee Bingo: At any point during this workout, someone can call BINGO, and the whole group must drop for 1 burpee. Rules:

  1. The BINGO must be enthusiastic
  2. The same person cannot say BINGO twice in a row.
  3. The whole must be within earshot when you say it.

Mosey around the pond back to clubhouse.

The Thang

AMRAP B.O.M.B.S. – All PAX do AMRAP of the following exercises while each PAX takes a turn running to end of dock & back. Once all PAX have completed the run, move on to the next exercise.

  • Burpees
  • Overhead Claps
  • Merkins
  • Big Boys
  • Squats

Mosey around the pond and return to clubhouse.


Captain Thor: Leg Lifts and Monkey Crunches in a 1:4 ratio of reps. The goal was to reach a 10:40 ratio to satisfy Quad P. The PAX made it to 9:36 round, then added 20 reps of Monkey Crunches to meet the Quad P requirement of 200.


But he gives more grace. Therefore it says, “God opposes the proud but gives grace to the humble.”

James 4:6
  • YHC encouraged the PAX with the knowledge that “God gives more grace,” unmerited to those who know they need it (the humble), and exhorted them to go and do likewise.


  • Mumble chatter was strong. Topics included, but were not limited to teaching 2.0s and/or 20 year olds to ride bikes.
  • Dreamliner briefly separated a mother duck from her ducklings by leading the PAX between them as they crossed the running path. She was not happy and made the PAX aware of that fact.
  • Burpee Bingo is always a more fun idea in theory than in practice. There were a couple of missteps where someone tried to call it twice in a row (one succeeded)


F3 Important Links


About Author

Leave A Reply