It has been awhile since I have graced the fine establishment known to only occur on Wednesday’s at a local church in Durham affectionately known as the HoP. I wanted to make sure I provided a positively “sweaty” experience for all that gathered which made me remember Misery’s “BOMBS” sweat fest. I must have lost a gallon that day. But I couldn’t ride the coat tails of one of Churhams finest. So I thought “what does every wanna-be do to get the fame of one of the greats?!?” Why he takes an old song and makes a re-mix! And what better way to do this than by just adding your name to their work and calling it your own! So the “ELFS BOMB” was born!
The Warmup
SSH x 20
Mountain Climbers x 20
Slow Merkins x 15
Imperial Walkers x 15
WMH x 10
The Thang
So to create my re-mix I divided the group in 2s. First group would head around the church to do the “ELFS” while team 2 did island work til we returned.
Team 1- run to first corner, do the “E” or elephants x 10 then head to far corner for the “L” – line jumps x 15. Then down to the 3rd corner for “F” or flanks x 20. Sprint to bottom corner for the “S”- 25 squats. Finish and switch with team 2.
Team 2- grabs steel and starts at first island- 10 overhead press. On to 2nd island, 15 presses. 3rd island, 20 presses. 4th island, 25 presses. Head back to third island and descended in numbers just as they ascended. Keep going til team 1 is back.
Second time through was the same as the first except the “ELFS” was replaced with the “BOMB”. B-burpees x 10, O-overhead claps x 15, M-Merkins x 20, B- big boy sit-ups or as we call them WWlls. While this is happening 2nd team does curls in same count as before until teams switch.
Last time through- combine the “ELFS” with the “BOMB”. BOOM. Or Ouch as I said. Perform the letters that correlate with the corner (E and B, etc) until back to the start. Switch with team 2 that has been doing bent rows in same fashion as before on the islands.
No time for Mary but always time for COT. Please keep brothers in prayers as they search for new horizons as they move on from their previous ones.
And as for the news we just received about one of our fallen brothers, never forget to take a moment to show you care, be kind, and let others know what they mean to you. Life is short. Love it, cherish it, but most of all live it.
Thanks for letting me lead brothers, Elf