Heavy Cinder Rock

AO: Badapple

When: 2024-10-11

QIC: Tank

PAX (9): Buckshot, Chalupa, Goose, Sell-out, Sprocket, Sweep3r, The_Real Chubbs, Turbine

Another great morning to be at Badapple, 50ish weather

Some basic exercises

First up we held the high plank for the song Pass the Dutchie by the Musical Youth, with Burpees being done when “on the left” was mentioned.

30 Skull Crushers

25 Overhead press

20 Leg Raises all the way

15 Goblet Squats

5 Peter Parker burpee’s

Run 2 laps

Repeat circuit 2x

30 curls

25 chest press

10 lunges alpha

20 Big Boys

10 Peter Parker Burpees

Run 2 laps

Repeat 2x

30 Mountain climbers alpha

25 J-los alpha

15 KB swings

15 arm raise or pilaf press

15 Peter Parker Burpees

Run 2 laps

Repeat 2x

Prayers for those affected by Hurricanes, Goose, Sweeper’s Dad, and others.