Hot wired

AO: Bad Apple

When: 01/18/2021

QIC: Turbine

PAX (3): Sprocket, One Call


Cold morning…Couple of Pax in COVID protocol…No telling how many would be there. YHC dug through the old beatdown notes to see what I hadn’t used in a while. Baby Shark was on the docket for a moment, but YHC saved it for another day.


Quick mozy around the tee ball field found us at the pull up bar. To get the chill out we did four minutes doing AMRAP of:

  • Leapfrog twice forward
  • Half burpee (no merkin)
  • Leapfrog twice backward
  • Mountain climber (start with 6 and increment up by 2)
  • Rinse and repeat

The Thang:

The Pax stayed put and the circuit was explained. The fun involved one minute of each:

  • Wounded bear
  • Pull up and leg tuck
  • Bonnie Blair squat hurdle hop
  • Twerkin
  • No surrender
  • Side V up

We went through 3-4 rounds, then got a mozy around the ball field in, and then finished with 2 more rounds. The finisher was three sets of Bulgarian split squats in cadence – each set consists of 8 reps slow followed by 8 reps fast, per leg. We found our way back to the flag with enough time to do a minute of American hammers.


Continued prayers for our country and those impacted by COVID.

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