AO: Bad Apple

When: 08/06/2021

QIC: Ollie

PAX (9): Sprocket, Rusty, Zima, Chalupa, Outhouse, Brutus, TopHat, Sell-out

Preamble:

Crank up the 90s rock and let’s get into it.

Warm-O-Rama:

  • 10x Weed Pickers
  • 10x Windmills
  • Arm circles

The Thang:

Tabata style circuit workout (1:45 of work, 15 seconds to rest and rotate).  4 Rounds

Round 1

  1. Jump rope / Cinderblock lateral jumps
  2. Medicine ball tosses
  3. LBCs
  4. American Hammers
  5. Cinderblock presses from ground

Round 2

  1. Jump rope / Cinderblock lateral jumps (swap exercises to do whatever you didn’t do in Round 1)
  2. V Ups with half cinder / medicine ball
  3. Merkins
  4. Lunges
  5. Curls with cinderblock

Round 3

  1. Run
  2. Kettlebell swings / Half cinder single arm rows
  3. Big boys
  4. Freddy Mercury’s
  5. Skull crushers with cinderblock

Round 4

  1. Run
  2. Kettlebell swings / Half cinder single arm rows (swap)
  3. Burpees
  4. Jump squats
  5. Thrusters with cinderblock

Upon completion of Round 4, PAX did reverse lunges until time was called.

COT:

Prayers for Sprocket’s friend Chris who is still battling covid.  Prayers for TopHat’s daughter in law Tori who is due any moment.

Naked-Man Moleskin:

Good workout to wrap up the week.  Thanks for pushing hard this morning.

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