Nine Station Beatdown

Preamble:

Planned for 9 PAX, ended up having 8.  Thanks for nothing, Rusty.

Warm-O-Rama:

Quick warmup:

• 10x Weed Pickers
• 10x Copperhead Squats
• 10x Toy Soldiers

The Thang:

Distributed various equipment to the stations and got going.  Each station was 1m 45s of work followed by 15s of rest / transition.

Round 1

• Station 1 – Jump Rope
• Station 2 – Squat with medicine ball, toss it over shoulder, turn around and repeat
• Station 3 – Kettle bell swings
• Station 4 – Curls (cinder)
• Station 5 – Presses from the ground (cinder)
• Station 6 – Lunges with sally
• Station 7 – LBC
• Station 8 – Mountain Climbers
• Station 9 – Flutter kicks

Round 2

• Station 1 – Jump Rope
• Station 2 – Table tops with medicine ball
• Station 3 – Goblet squats
• Station 4 – Rows (cinder)
• Station 5 – Skull crushers from the ground (cinder)
• Station 6 – Lateral Lunges with sally
• Station 7 – Big Boys
• Station 8 – Shoulder Taps
• Station 9 – Box Cutters

For the final few minutes, we lined up and did medicine ball chest passes.

COT:

Reminders about Halpha – sorry to be missing but I’ll be driving up to Tennessee for my daughter’s races.

Also reminders of upcoming convergence – request for a Bad Apple rep to run one of the workouts.

Naked-Man Moleskin:

Helpful hint – if you are running late and putting together a setlist at the last second, keep in mind Metallica, Tool, and other metal songs are often 8+ minutes.  Makes it easier.