Rock ‘n Run

AO: Bad Apple

When: 02/08/2021

QIC: Sprocket

PAX (4): Turbine, Pass Interference, Goat


Frosty morning at Bad Apple with a few good PAX. Time to punch Monday morning in the face and run all over it.


karaoke around the lot to loosen up the legs, mtn climbers (IC), cotton pickers (IC), SSH’s (IC), 15x all.

The Thang:

4 Rounds of the following:

Each round begins with .25 mile run, 10 pull ups, 15 Merk’s:

Rnd 1) Reverse lunge/overhead coupon raises (dbl count) x20 reps
Rnd 2) Walking lunges with coupon (sgl count) x30 reps
Rnd 3) Overhead press with coupon (sgl count) x40 reps
Rnd 4) Step-Ups with coupon on bleachers (sgl count) x50 reps

buy out with final .25 mile run, 10 pull ups, 15 Merk’s and squats with coupon for the 6

Once the 6 was in, return coupons to playground and complete two rounds of Mary (flutter kicks and Freddie Merc’s)until time was called.


Prayers lifted up for family and friends as well as our nation and its leaders.

Naked-Man Moleskin:

Always an honor to lead such fine men. Sprocket out.

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