Rusty’s July Sweatfest

AO: Bad Apple

When: 07/08/2020

PAX: Sprocket, GOAT, Brutus, Ollie, Heidi, Woody (FNG)

QIC: Rusty

We have some weights for this muggy morning.  Heidi joined us from Rubicon, along with an FNG.

Warm-O-Rama:

SSH x 15

Mountain Climbers x 15

Imperial Walkers x 15

Weed Picker x 12

Let’s go!

The Thang:

Everybody partner up.  With an odd number, I (Rusty) would fly solo.

With a 25 lb. plate, each group does 100 front raises, 200 rows and 300 squats.  One partner does the exercise, the other partner runs a lap.  In the middle of the lap, that person does 10 mountain climber merkins, then runs back.  Then they switch.  The number of reps is cumulative by group.

The next set, with the 25 lb. plate, each group does 100 halo’s, 200 skull crushers and 300 bicep curls.  The other partner runs a lap and stops half-way to do 10 burpees.

After that, we finished the last 4 minutes with captain thor (big-boys 1 + american hammers 4).  Then we hit time!

COT:

Woody (FNG) asked for a prayer for his wife’s uncle, Jim Acker, who’s battling cancer.  He also mentioned his father-in-law’s sister is also sick.  We said a prayer for other F3 brothers who are still looking for a job, as well as Chalupa and his wife, who’s recently been diagnosed with COVID-19.

Naked-Man Moleskin:

It was a tough one today, but I think it was worth it.  It was great to have Heidi from Rubicon join us, as well as FNG Woody.

Leave a Comment