4-20s are BACK

AO: Bad Apple

When: 08/02/2021

QIC: PonyBoy

PAX (10): Heidi, Caffey, Brutus, Ollie, Rusty, Outhouse, MillerTime, Chalupa, Snax

Preamble:

4-20s were back for a vengence on our double digit PAX showing.

Warm-O-Rama:

Cherry Pickers, Murkins,

The Thang:

Started with a nice mosey, the long way, around the parking lot. This would set the path for the mid 4-20s run. Most all exercises were to be performed with a cinder(dumbbell). Each round will include 4 sets of 20 reps a piece. After each round the PAX will do a lap around the parking lot(first 4 sets). The final 3 sets were a Cusac with their cinder(Dumbbell) around the parking lot(small lot), a rifle carry lap and finished off by running the lap. There were 4 Sets that we repeated for a total of 7 rounds before time ran out.

Set 1:

  • 20 Durkins
  • 20 Curls
  • 20 Squats
  • 20 Skull Crusher

Set 2:

  • 20 V-Ups
  • 20 American Hammers
  • 20 Straight Raises
  • 20 Thruster

Set 3:

  • 20 Lunges(double count)
  • 20 Overhead Presses
  • 20 Swings
  • 20 Jump Squats(no Cinder)

Set 4:

  • 20 Merkins
  • 20 Cinder Bench Presses
  • 20 Big Boys
  • 20 Flutter Kicks(Double Count)

COT:

Prayed for Caffeys family

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