There Can Be Only One

Preamble:

Always a very important factor when taking the Q @Badapple: Music. Should I play the Encanto Soundtrack? C’mon we don’t talk about Bruno, no, no, no…

Coupons required. Kettlebell works best.

Warm-O-Rama:

After disclaimer Pax take KBs over to pull-up station.

• 10 SSH
• 10 Weedpicker
• 10 Mtn Climbers
• 5 Goat Style Merkins
• 10 Copperhead Squat

The Thang:

After warm up, mosey to hill on the side of the school for: 5 X5X 5

5: Merkins, run up the hill 5 burpees run down the hill 5 merkins rinse and repeat for 5 rounds.

Next up run back to KBs where all Pax performed the following exercises. Pax go through exercises in each round and when done, rinse & repeat but increase rep count by 10 (except pull-up) when timer goes off, Pax go to next round. Rinse and repeat rounds 2 and 3 like round 1.

Round 1:

• 5 pull-ups
• 10 Kb Swings
• 10 Donkey Kicks
• 10 Dips
• 10 V-ups

Round 2:

• 5 pull-ups
• Thrusters
• Skulls
• V-chops
• Am Hammer

Round 3

• 5 pull-ups
• Squats
• Derkins
• Flutter Kicks
• Overhead Press

When all rounds are complete, Pax mosey back to hill by school for more 5×5  – this time dry docks at the bottom and at the top. Then mosey back to pick up KBs before heading back to the Flag for a few rounds of Mary until time.

COT:

• Convergence coming up May 7th?
• Keep in touch with F3 brothers who haven’t posted in awhile
• Prayers for our county, and peace in the world.

Naked-Man Moleskin:

Always a pleasure leading the crew at Badapple & in case you were wondering, the Encanto soundtrack was not played.