Rusty’s Monday Morning Circuit

AO: Bad Apple

When: 08/10/2020

QIC: Rusty

PAX (12): Sprocket, GOAT, Swamp Donkey, Bear, Ollie, Woody, Heidi, Brutus, Norwood, Sparty, FNG (Lil' John)


We had the biggest group we’ve ever had at BadApple (other than for Sprocket’s 50th birthday celebration).  We had an FNG as well.  The group is growing!


Mosey’d from the flag, across the street to the gazebo.  We circled up.

Weed Picker x 10

Hillbilly x 15

Toy Soldier x 10

Mountain Climbers x 15

Mosey’d back to the flag, stopping 3 times for a set of 5 burpees each time.

The Thang:

Partner up.  We have 5 circuits.  The plan is for 3 rounds.  Between the circuits, each group will

  1. Bear Crawl once around “the turnaround”
  2. Mosey to the bleachers, do 10 step-ups (single count)
  3. Run around “the turnaround”

Circuit 1 – 45 lb. Plate

  1. Chest Press
  2. Overhead Press
  3. Deadlift

Circuit 2 – 25 lb. Plate

  1. Bus Drivers
  2. Plate Crunches (Big Boys w/Plate)
  3. Squat Reaches

Circuit 3 – 35 lb. Plate

  1. Rows
  2. Skull Crushers
  3. Bow Ties

Circuit 4 – Kettlebells

  1. Swings
  2. Clean & Press
  3. Halo’s

Circuit 5 – 25 lb. Plate

  1. Overhead Squats
  2. Good Morning’s
  3. Shoulder Raises



We named our FNG Lil’ John.  Another transplant from Michigan.  We said a prayer for all those involved in going back to school (students, teachers, administrators, bus drivers, etc.).

Naked-Man Moleskin:

Great job this morning boys!  Everyone pushed themselves to the max.

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