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