AO: Bad Apple

When: 07/09/2021

PAX: Goat, Sprocket, Spud

QIC: Ollie

Starting to get a little lonely on Friday’s….

Warm-O-Rama:

Quick warm up including:

  • 10 x Weed Pickers
  • 10 x Toy Soldiers
  • Arm circles

The Thang:

Four corners workout with 3 rounds.  At each corner, complete 25 reps of the prescribed exercises.  Then carry your cinderblock to the next corner using the specified carrying method.

Round 1

  • 25 Deadlifts
  • 25 Swings
  • 25 Rows
  • Rifle Carry

Round 2

  • 25 Ground presses
  • 25 V Ups
  • 25 Curls
  • Farmer Carry – Right Hand

Round 3

  • 25 Squats
  • 25 Lunges
  • Farmer Carry – Left Hand

Finished up with a merkin circle of doom, LBCs, American hammers, leg lifts, and other exercises until 6:15 arrived.

COT:

Thanks to Spud for joining us from Cleveland.

Please sign up to lead coming up.  Lots of openings in July and August.

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