AO: Atlas

When: 11/10/2020

QIC: Ollie

PAX (5): Rusty, Woody, One Call, Meltdown


Perfect weather for a morning beat down.


Quick warmup to make sure that we had enough time for the workout.

  • Arm circles
  • 12 Weed pickers

The Thang:

Tabata style workout with 4 cycles, 5 exercises in each cycle.  1:40 of work, 0:20 of rest per exercise.

Cycle 1 – With Cinder block

  • Deadlifts
  • Rows
  • Curls
  • Thrusters
  • Skull crushers

Cycle 2 – Without Cinder block

  • Squats
  • Leg kicks
  • Lunges
  • LBCs
  • Cossack squats

Cycle 3 – Repeat of cycle 1, with cinder block presses replacing the skull crushers

Cycle 4 – Repeat of cycle 2.

Finished off with a set of American Hammers lead by Rusty.


Prayers for Swamp Donkey’s family and healing in our country.

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