Blue Light Special – 4 Round EMOM Full Body Beatdown
AO: Bad Apple
PAX: Sprocket, The REAL Woody, Goat, Ollie, Zima
Today’s playlist courtesy of Chris Stapleton.
Coupons used: Kettlebell
10 Copperhead Squat
10 MTN Climbers
Mosey to field adjacent to sit-up station. All PAX assume SSH during start of song and when the lyrics “smoke them stems” is played, all PAX do a burpee. Rinse and repeat until song is over. (midway through song, switch to high knees instead of SSH)
EMOM – Every Min on the minute, pax ran through the following exercises per round, completing each exercise 2x/round. Total time per round 6 mins. When each round was finished pax ran to end of field and back before starting next round. Coupon used was Kettlebell.
Round 1: Skull Crushers, Curls (in squat position) Overhead press
Round 2: Alternating Lunges, 1 leg alternating dead lift, goblet squat
Round 3: 1 Arm Alternating Rows, Thrusters, KB Swing
Round 4: American Hammer, Flutter kick, V-ups (all with KB)
Prayers to those affected by the building collapse in Miami.
Prayers to those suffering from injury or illness.
Prayers for those who are traveling. We pray for safe returns.
Tentative date for Charlotte rafting trip July 31st weekend.
**Stay tuned for possible change in flag location at BadApple**