SwampDonkey’s Moveable Feast

AO: Bad Apple

When: 06/15/2020

PAX: Rusty, Goat, Brutus, YHC

QIC: SwampDonkey

The Moveable Feast

Warm-O-Rama:

The first 2 minutes Rusty led a warm up, I have no idea what they did. Probably donuts in the parking lot in his Jeep. Seems about right? I woke up 20 min late…yikes. But hey – my heart rate was up by the time I arrived!!
We did a lap around the lot and back to the flag for:
50 double count LBCs
50 double count Reverse LBCs

The Thang:

The feast was served up on plates from Rusty’s kitchen o’ pain… Everyone grab a plate of your choice and follow me!!
Instructions – we will stay together and do 1 exercise, every 1/8th of the mile around the trail.
At each 1/8th mi stop (measured by my Suunto watch) we did 90 seconds of the given exercise:
Clean and press
Bow ties (standing row)
Skull Crushers
Bench press
Good mornings (backbends)
Rows
Curls

As the end of our feast neared, we circled up and did more weights for “mary”/dessert, doing 15 reps of each exercise above.

COT:

Pray for our country.

Naked-Man Moleskin:

These BadApple guys are so strong and handing out a hard workout for them is a challenge. That is life – things are easier for some than others but if you are not pushing yourself – you will never know your limits…you will just think you are strong or smart or good or whatever. Don’t be, don’t settle, don’t stop – make yourself uncomfortable.

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