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