The Rinse Cycle…

AO: Badapple

When: 2024-09-25

QIC: PushBack

PAX (5): Buckshot, Stroller, Sweep3r, Trebek

Warm-O-Rama:

Weed pickers, Side-straddle hops, Sun-Gods

The Thang:

First Wash Cycle
  • Cinder-curls x 25
  • Skull-Crushers x 25
  • M'ericans x25
  • Overhead Press x25
Rinse Cycle
  • Run 50 yards, 1 Burpee and Run 50 yards, 2 Burpees and run 50 yards, 3 burpees and run 50 yards, 4 burpees
Second Wash Cycle
  • Flutter kick AC x 50
  • Cinder V-ups x 25
  • Box Cutter AC x 20
  • Dying Cockroach AC x 25
Rinse Cycle
  • Run 50 yards, 2 Burpees and Run 50 yards, 4 Burpees and run 50 yards, 6 burpees and run 50 yards, 8 burpees
Third Wash Cycle
  • Cinder Thruster x 25
  • Cinder or Air Squats x 25
  • Calf Raises x 25 each
  • Lunges x 25 each
Rinse Cycle
  • Run 50 yards, 3 Burpees and Run 50 yards, 6 Burpees and run 50 yards, 9 burpees and run 50 yards, 12 burpees
Fourth Wash Cycle
  • M'ericans x 20
  • Box Cutter AC x 20
  • Squats x 20
Forth Rinse Cycle
  • Run 50 yards, 4 Burpees and Run 50 yards, 8 Burpees and run 50 yards, 12 burpees and run 50 yards, 16 burpees
pass out...

COT:

Praying for those impacted by Hurricane Helene and for those responding.  May they all be safe and help each other in their time of need.

Leave a Comment