Navy S.E.A.L. Burpees?

AO: Badapple

When: 03/18/2022

QIC: Sprocket

PAX (10): Brutus, goat, Ollie, Rusty, Snax, The_OG Zima, TheBurn, Thud, @Spud


Self-selecting from off IR, QIC decided a little-to-no running workout would suffice for his return to the gloom after a week recovering from injury.  Grab a timer app, ’80’s covers in new rock metal (and 1 ’70’s track [Zima’s catch]) and some work ethic and it was time to get the PAX workin’ for the weekend.


  • karaoke around parking lot, switching directions at mid-point
  • windmills
  • SSH’s
  • Mtn climbers
  • Floor sweepers

and up to pull-up station with some sand bags…

The Thang:

E.M.O.M featuring back, legs and special burpees. Each round consisted of 2 exercises and lasted 10 minutes with recovery allowed if one finished his exercises prior to the minute.

R0und 1: (10) Bonnie Blairs, Alpha Count, (2) pull-ups (50-80# sandbags available as modification for pull-ups); recover in reverse plank position if finished prior to 60 seconds. At 10th minute, PAX encouraged to add 1 add’l rep of Bonnie Blairs, pull-up, or, both.

run to/from ab station on trail

Round 2: (6) U.S. Navy S.E.A.L. Burpees (demo’ here: ), (1) Chin-up.  Any PAX that felt that this combo’ wasn’t challenging enough was encouraged to increase reps to (8) Navy S.E.A.L. Burpees, (2) Chin-ups.  I think @Thud thought the squid version of burpees was bunk and he upped his chin-up rep counts to prove it.

run to/from ab station on trail

Round 3: (10) Jump Squats, (2) Commando [aka Tarzan] pull-ups

Rusty argued that jump squats were supposed to be “Bobby Hurlee’s”, however, QIC never indicated that the ground was to be touched prior to lift-off as if shooting a basketball, so, jump squats they remain.

At end of final round, no time remained for Mary.  Back to the flag it was.


Thanked the Sky Q for our strength and abilities to push ourselves. Reminded PAX to be encouraging to one-another and reach out to PAX not seen since mornings became cold/rainy.  Looking forward to finding out who will be named successor to Bad Apple AO-Q come Monday the 21st of March.  And, looking forward to getting more men into the gloom and this tremendous fellowship.

Naked-Man Moleskin:

Two years ago, our lives, work schedules and social order changed.  It was definitely a period marked by volatility, uncertainty, complexity and ambiguity.  But, thanks to men that remained committed to getting up and out, doing their best to be considerate of others and being ready to serve our community in whatever ways they could, a new Area of Operations was planted to serve men in north Roswell and Alpharetta.  If men can learn to lead in conditions such as have been faced in the previous two years, just imagine how much better they can serve when things return to “normal”?  I’m honored to know and be part of a group like the one we have at Bad Apple and look forward to seeing how the next AO-Q will push us to become better, grow and serve.  Sprocket out.

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