Friday Comeback AO: Bad Apple When: 09/03/2021 QIC: Pass Interference PAX (7): Chalupa, Goat, Ponyboy, Rusty, Sprocket, Zima, Pass Interference Preamble:Threw this together last minute after a few days of fartsacking.. courtesy Week 0 of IronPax at Rubicon. So unlike that Week 0 workout *ahem* I didn’t want to over-do the running or merkins. Warm-O-Rama:Ssh, copperhead squats and imperial walkers. I think. The Thang:Instructed the pax to bring their coupons so had to make use of them. Borrowed this structure from Jorts. First thang – this was done 3x, with the run completed 1/2/3x. 15 weighted squats 15 weighted lunges 15 derkins if block / merkins if kettlebell 1 minute plank Run to the grate and back Next thang: 11s at the hill – big boys @ bottom, hammers @ top on Sprocket’s suggestion, when we completed, we went the other way back. Third thang: 3x: 15 curls, 15 overhead presses A bit of mary to the end–barely missing out on a chance for Goat-led “hold it’s.” COT:Prayers up. Had a chat with the blue and some “Particle Man” mumblechatter followed. Naked-Man Moleskin:Grateful to lead and for signing up to Q to motivate me out of bed in the morning.