AO: Atlas

When: 08/31/2021

QIC: Ollie

PAX (3): Blue, Rusty


Still sore from Rusty’s beatdown on Monday at Bad Apple and mentally preparing for the Iron Pax Week 0 merkinfest on Wednesday, I took it a little easy on the PAX today and alternated use of the cinderblock during a tabata beatdown.


  • 10x Wind Mills
  • 10x Copperhead Squats

The Thang:

Tabata style beatdown.  Each exercise was 1:45 of work and 0:15 of rest / transition.  4 rounds.

Rounds 1 / 3 – From the Ground

  • Presses with the cinderblock
  • LBCs
  • V Ups with the cinderblock
  • Freddy Mercurys
  • Skull crushers with the cinderblock

Rounds 2 / 4 – Standing

  • Lunges
  • Curls with the cinderblock
  • Squats
  • Rows with the cinderblock
  • Lateral lunges


Prayers for those suffering from covid.

Naked-Man Moleskin:

Thanks to Blue for providing coffee and water!

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