There Can Be Only One

AO: Badapple

When: 03/25/2022

QIC: The_OG Zima

PAX (7): Brutus, goat, Rusty, Sprocket, The_OG Zima, TheBurn, Jazz Hands


Always a very important factor when taking the Q @Badapple: Music. Should I play the Encanto Soundtrack? C’mon we don’t talk about Bruno, no, no, no…

Coupons required. Kettlebell works best.


After disclaimer Pax take KBs over to pull-up station.

  • 10 SSH
  • 10 Weedpicker
  • 10 Mtn Climbers
  • 5 Goat Style Merkins
  • 10 Copperhead Squat

The Thang:

After warm up, mosey to hill on the side of the school for: 5 X5X 5

5: Merkins, run up the hill 5 burpees run down the hill 5 merkins rinse and repeat for 5 rounds.

Next up run back to KBs where all Pax performed the following exercises. Pax go through exercises in each round and when done, rinse & repeat but increase rep count by 10 (except pull-up) when timer goes off, Pax go to next round. Rinse and repeat rounds 2 and 3 like round 1.

Round 1:

  • 5 pull-ups
  • 10 Kb Swings
  • 10 Donkey Kicks
  • 10 Dips
  • 10 V-ups

Round 2:

  • 5 pull-ups
  • Thrusters
  • Skulls
  • V-chops
  • Am Hammer

Round 3

  • 5 pull-ups
  • Squats
  • Derkins
  • Flutter Kicks
  • Overhead Press

When all rounds are complete, Pax mosey back to hill by school for more 5×5  – this time dry docks at the bottom and at the top. Then mosey back to pick up KBs before heading back to the Flag for a few rounds of Mary until time.


  • Convergence coming up May 7th?
  • Keep in touch with F3 brothers who haven’t posted in awhile
  • Prayers for our county, and peace in the world.

Naked-Man Moleskin:

Always a pleasure leading the crew at Badapple & in case you were wondering, the Encanto soundtrack was not played.

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