AO: Atlas

When: 08/18/2020

QIC: Ollie

PAX (4): Rusty, Woody, Goat


Turned on the QOTSA and got down to business.  Had to adjust as we went since these badasses move quick.


15 side straddle hop

15 weed pickers

15 squats

Quick round of tossing the medicine ball

The Thang:

Circuit exercise with rotations timed by the first exercise:

Round 1:

– Jump rope x 150

– Kettle bell deadlift

– Medicine ball lunges

– Sit ups with 20lb plate

Every one did 5 burpees before starting round 2

Round 2:

– Farmer carry with kettle bell

– Medicine ball thrusters

– Step ups with 20lb plate

– Merkins

Everyone did 10 burpees before starting round 3

Round 3:

– Overhead carry with medicine ball

– Kettle bell swings

– Good mornings with plate

– Dips

Everyone did quick run + 10 burpees before starting round 4

Round 4:

– Jump rope x 100

– Single hand row with kettle bell

– Partner medicine ball tosses

Everyone did quick run + 10 burpees


We prayed for healing for our country and for Lil John’s son.

Naked-Man Moleskin:

Thanks for making my first Q run smoothly guys.

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