Keeping it Simple

AO: Bad Apple

When: 07/01/2020

QIC: Sprocket

PAX (3): Turbine, GOAT


The Bad Apple AO has its fare share of coupon WOs.  So, on this muggy July morning, YHC decided to keep things relatively simple with a BW beatdown that wasn’t simplistic.


Lead the PAX up to the pull station for a quick warm-up of arm circles, cotton pickers, OH lunges and Imperial Walkers IC with 15-20 reps of each (No need for SSHs as the PAX would be doing their fair share in a few minutes).  The buy-in started the party: pull up ladder of 2-4-6-8-10 pull ups with 10 air squats between each set.

The Thang:

22’s Super Set: Toe-tap Merk’s + Freddie Merc’s plus a chaser between each set of 20 SSHs and 10 lateral lunges

20 Toe Tap Merks — 2 Freddie Mercs


18 Toe Tap Merks — 4 Freddie Mercs


…reduce/add reps by 2 on both exercises each round all the way to…

2 Toe Tap Mers — 20 Freddie Mercs

Turbine must’ve been feeling well because he finished all sets and began working his way back up for several rounds while the rest of the PAX finished.

Seeing there was enough time on the clock to take a break from staying in place for the whole WO, YHC took the old Army-issue 50# duffle off his truck’s tailgate and each PAX took turns with a ~200 yard carry while the others knocked out round of bridge pulls (I think DD refers to them as pickle pushers), LBC’s and burpees.

Just enough time remained for a quick jaunt back to the pull up station for the buyout: 10-8-6-4-2 pull ups with 10 squats between each set.

Back to where the flag wasn’t for a round of flutter kicks and Diamond Merks, 20 reps each.


YHC gave an update on his brother who’s been battling COVID-19 over the past 12 days and thanked all the PAX who’s asked about him, prayers for all the PAX DR this week and the peace our nation so desperately needs.

Naked-Man Moleskin:

Been challenged in some good ways lately by someone I really respect.  So, today, I’ll leave y’all with this to ponder:

PURPOSE.  Purpose is what drives us to break through our barriers.  We need it. We need a reason to be doing the things we do.  Otherwise, we’ll quit.  Find your “why”, grab onto it and use it to do things you never thought were possible.” ~Ara Megerdichian, Lt. Col. (Ret.) U.S. Army, COO of Mtn Tough Fitness Lab.

Gentlemen, it’s always an honor to lead and be in your company.  Sprocket out.

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