4 20s of Pain

AO: Bad Apple

When: 06/14/2021

PAX: Heidi, Caffey, Brutus, Goat, Rusty, Sprocket

QIC: PonyBoy

The Pain began when we started things out with a shattered Cinder that was replaced by a 65(ish) pound rock

Warm-O-Rama:

Cherry Pickers x 10

SSH x 10

The Thang:

Mosey’d over to the pullup bar for a quick Morning call(5 pullups/5 Merkins, 2 at a time on the pullup bar)

Mosey’d back to the parking lot for the pain to begin. Most all exercises were to be performed with a cinder(boulder). Each round will include 4 sets of 20 reps a piece. After each round the PAX will do a Cusac with their cinder around the parking lot(this changed to 2 laps without the cinder after round 4). There were 4 Sets that we repeated for a total of 7.5 rounds before time ran out.

Set 1:

  • 20 Durkins
  • 20 Curls
  • 20 Squats
  • 20 Skull Crusher

Set 2:

  • 20 V-Ups
  • 20 American Hammers
  • 20 Straight Raises
  • 20 Thruster

Set 3:

  • 20 Lunges(double count)
  • 20 Overhead Presses
  • 20 Swings
  • 20 Jump Squats(no Cinder)

Set 4:

  • 20 Merkins
  • 20 Cinder Bench Presses
  • 20 Big Boys
  • 20 Flutter Kicks(Double Count)

COT:

Prayers for Sprocket and his Family

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