Rusty’s Badapple Circuit

AO: Bad Apple

When: 06/01/2020

PAX: Sprocket, GOAT, Swamp Donkey, Rewind and Brutus

QIC: Rusty

We have weight plates and a Bosu ball.  Combine that with the pull-up bars, let the fun begin!

Warm-O-Rama:

SSH x 15

Hillbilly x 15

Windmill x 12

Mountain Climbers x 15

Let’s Go!

The Thang:

6 participants, 5 circuits.  Everyone rotates through each circuit.  The 6th person runs to the pull-up bar, does a set and come back while the group is doing their exercise at their station.

Set 1: Run to the Pull-up bar, 7 Pull-Ups, Run back to the group

  • Station 1 (45 lbs. plate) – Overhead Press
  • Station 2 (35 lbs. plate) – Skull Crushers
  • Station 3 (2 15 lbs. dumb bells) – Reverse Curls
  • Station 4 (25 lbs. plate) – Lunges
  • Station 5 (Bosu Ball) – Plank Jacks

Set 2: Run to the Pull-up bar, 5 Chin-Ups, Run back to the group

  • Station 1 (45 lbs. plate) – Rows
  • Station 2 (35 lbs. plate) – Plate Bench Press
  • Station 3 (2 15 lbs. dumb bells) – Side Raises
  • Station 4 (25 lbs. plate) – Overhead Squats
  • Station 5 (Bosu Ball) – Sit-Ups

Set 3: Run to the Pull-up bar, 5 Leg-Lifts, Run back to the group

  • Station 1 (45 lbs. plate) – Reverse LBCs
  • Station 2 (35 lbs. plate) – Bicep Curls
  • Station 3 (2 15 lbs. dumb bells) – Front Raises
  • Station 4 (25 lbs. plate) – Good Mornings
  • Station 5 (Bosu Ball) – Side Squat

Set 4: With minutes left, everyone does 15 reps at each station

  • Station 1 (45 lbs. plate) – Bow Ties
  • Station 2 (35 lbs. plate) – Romanian Dead-lifts
  • Station 3 (2 15 lbs. dumb bells) – Dumb bell Cleans
  • Station 4 (25 lbs. plate) – Halos
  • Station 5 (Bosu Ball) – Merkins
  • Station 6 – Merkins

Time!

COT:

Thoughts for the current situation and some more balance in our society.  All of the PAX is back to the grind, which is good news.

Naked-Man Moleskin:

This is a special group that pushes each other to their limits.  Glad to be a part of it.

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