Mostly Smashing Pumpkins Playlist for the GOAT

AO: Badapple

When: 2024-12-09

QIC: Rusty

PAX (9): Buckshot, MillerTime, Ponyboy, PushBack, Spider, Sprocket, Sweep3r, The_OG Zima

Preamble:

Bring a coupon, kettlebell preferred.  Hopefully, we won't get drenched.  Oh, and a headlamp for those that have one.  

Warm-O-Rama:

Toy Soldier x 25 Windmill x 14 Imperial Walker x 12 Copperhead Squat x 10

The Thang:

Mosey'd to the pull-up bars.  Short people on the left, tall on the right.  Stand in a line doing air squats.  Everyone does 2 pull-ups, then let's the next person go, until I say stop.  It went pretty fast. Mosey'd back to the starting point.  Everyone had a kettlebell.  Here is the exercises (written clearly on the board, though that didn't help): Round 1:
  • 20 right-arm rows
  • 20 left-arm rows
  • 20 bow ties
  • Rinse and Repeat
  • 15 groiners + 15 plank jacks + 25 SSH
Round 2:
  • 12 right-leg lunge
  • 12 left-leg lunge
  • 12 thrusters
  • Rinse and Repeat
  • 15 groiners + 15 plank jacks + 25 SSH
Round 3:
  • 15 window washers (alpha)
  • 15 Halo's
  • 15 Big Boys + Overhead Press
  • Rinse and Repeat
  • 15 groiners + 15 plank jacks + 25 SSH
We took a hot lap around the parking lot Round 4:
  • 20 slow overhead press
  • 20 curls in a squat position
  • 20 squats
  • 20 american hammers (Alpha)
  • Rinse and Repeat
Round 5:
  • 12 right side lunge
  • 12 left side lunge
  • 12 front raises
  • 12 V-Ups
  • Rinse and Repeat

COT:

Prayers for my aunt Donna and her surgery, the McClain family, Goose, Sweeper's dad.  Also, need to get final donations for Santa Ruck.

Naked-Man Moleskin:

Blessed to lead this group.

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