Rusty’s Monday Morning Circuit

AO: Bad Apple

When: 07/13/2020

PAX: GOAT, Swamp Donkey, Woody, Brutus

QIC: Rusty

Brought a few items this morning…  Bosu Ball, Balance Board, 12.5 lb dumbbells, 25 lb plate, 35 lb plate, 26 lb kettlebells.  I planned for 6 stations, but only need 4 based on the number of participants.

Warm-O-Rama:

Toy Solider x 10

Windmill x 10

Arm Circles x 20

SSH x 10

The Thang:

The time duration exercise will determine the length of time each member is working at their station.  When they are back from the time duration exercise, a new PAX member runs to do the leg lifts and everyone rotates to the next station.

Exercise 1:

Time Duration Exercise: Run up the stairs to the bleachers and do 20 right leg step-ups.

Station 1 – Bosu Ball – Merkins

Station 2 – Balance Board – Curls on the board w/12.5 lb dumbbells

Station 3 – Kettlebells – Toe-Touches

Station 4 – 35 lb plate – Vertical Plate Press

Exercise 2:

Time Duration Exercise: Run up the stairs to the bleachers and do 20 left leg step-ups.

Station 1 – Bosu Ball – Plank Jacks

Station 2 – Balance Board – Shoulder Side Raises on the board w/12.5 lb dumbbells

Station 3 – Kettlebells – Swings

Station 4 – 35 lb plate – Bend-Over Rows

Exercise 3:

Time Duration Exercise: Run up the stairs to the bleachers and do 10 dips

Station 1 – Bosu Ball – Mountain Climbers

Station 2 – Balance Board – Merkins on the board

Station 3 – Kettlebells – Halos

Station 4 – 35 lb plate – Overhead Press

Exercise 4:

Time Duration Exercise: Run up the stairs to the bleachers and do 10 incline merkins on the bleachers

Station 1 – Bosu Ball – Sit-ups

Station 2 – Balance Board – Squats on the board

Station 3 – Kettlebells – Side Lunges w/the KB

Station 4 – 35 lb plate – Skull Crushers

COT:

Prayer’s for Woody’s uncle Jim.  Prayers for Sprocket for his father-in-law’s health and for him/his family as they travel.

Naked-Man Moleskin:

Great work this morning men.  By the time we wrapped up, all were more swole than we were when we started.  Saw Turbine running by as we wrapped up.  He should have joined us!

Leave a Comment