Rusty’s Monday Balance Challenge

AO: Bad Apple

When: 06/22/2020

PAX: Brutus, Sprocket, Turbine, FNG (Ollie)

QIC: Rusty

I brought the Bosu ball, the balance board, the medicine ball, ab wheel + mat, jump rope, dumb bells (12.5 lb) and kettle bells (26 lb).  Let’s go!

Warm-O-Rama:

SSH x 15

Hillbilly x 15

Weed Picker x 10

Toy Soldier x 10

The Thang:

We’re doing a circuit with 4 stations.  The duration at the station is determined by the time it takes the fellow PAX member to do the exercise.  Everyone hits one station per set.

Exercise 1 – Run to the entrance of SweetApple and do 7 burpees

Circuit 1 – Merkins on the Bosu Ball

Circuit 2 – Squats with the medicine ball

Circuit 3 – Ab Wheel 

Circuit 4 – Bicep curls w/the kettlebells

Exercise 2 – Run to the lightpole near the entrance and do 10 jump squats

Circuit 1 – Plank Jacks on the Bosu Ball

Circuit 2 – Single-Leg Merkins on the Balance Board 

Circuit 3 – Jump Rope

Circuit 4 – Skull Crushers w/the kettlebells

Exercise 3 – Run to the pull-up bar and do 7 pull-ups

Circuit 1 – Mountain Climbers on the Bosu Ball

Circuit 2 – Squats on the Balance Board w/the dumb bells

Circuit 3 – Ab Wheel

Circuit 4 – Reverse curls w/the kettlebells

Exercise 4 – Run to the pull-up bar and do 7 leg lifts

Circuit 1 – Sit-Ups on the Bosu Ball w/the Medicine Ball

Circuit 2 – Front Raises w/the dumb bells on the Balance Board 

Circuit 3 – Jump Rope

Circuit 4 – Alternative Overhead Press w/the kettlebells

Finish with a round of American Hammers, then time!

COT:

Praying for our county and community.

Naked-Man Moleskin:

Welcomed our new FNG, Ollie.  He’s from Indiana and a big Notre Dame fan, The name went from Hoosier, to Chitwood, to Ollie.  Welcome!

Leave a Comment