AO: Bad Apple

When: 07/23/2021

QIC: Ollie

PAX (7): Sprocket, Rusty, Brutus, Zima, Caffey, Outhouse


Felt good to be going back after a week off.  Didn’t feel so good afterwards.


Mosey from the flag over to the gazebo, followed by:

  • 10x Weed Pickers
  • 10x Toy Soldiers
  • Arms circles

The Thang:

Simple (not easy) workout.  During the first round, each PAX completed 5 reps of the following exercises:

  • Dips
  • Step Ups
  • Derkins
  • Bulgarian Split Lunges
  • LBCs

Each round was followed by a run to the stop sign followed by 5 burpees.  Upon returning to the gazebo, start the next round of exercises, adding 5 reps (so round 2 – 10 reps, round 3 – 15 reps, etc).  Once we started the round of 25, we changed Step Ups to Single Leg Lifts and Bulgarian Split Lunges to Pistol Squats until you hit the bench.

Finished off with a round of exercises once we returned to the flag.  Still feeling it.


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