Keep It Simple

AO: Badapple

When: 10/21/2022

QIC: Short Circuit

PAX (6): Chalupa, goat, Santa Clause, Sprocket, FNG(Spider)


It was time to pay my dues and take a turn as Q when The Real Woody requested a pinch hitter after a small back procedure. My charge was to keep it simple and make sure to include a playlist any 17 year old girl would be proud of!!


  • 12 Side Straddle Hops
  • 12 Weed Picker
  • 12 Toy Soldier
  • Michael Phelps
  • Sun Gods
  • Calf Stretches
  • Mosey around the lot to get the blood pumping30


The Thang:

PAX met up for a brief explanation before getting started.

Two Stations with three rounds of exercises at each with a (Cinder)Transfer from station to station after each round

Transfer = Cinder walk (overhead press/curls) to next station/Jog back to previous/Sprint        back to next station

Station 1:

Round 1 – 30 Merkin/10 Cinder Extensions/30 Big Boys

Round 2 – 10 Diamond Merkins/20 Cinder Rows/20 American Hammers

Round 3 – 10 Dolphin Merkins/5 Burpees/ 30 sec Leg Hold

Station 2:

Round 1 – 10 Bonnie Blairs/25 Bleacher Dips/15 Bleacher Decline Merkins

Round 2 – 25 Cinder Squats/10 Broad Jumps/30 LBC’s

Round 3 – 25 Monkey Humpers/25 Plank Jacks/25 Bleacher Dips

PAX suffered through the planned 6 rounds including transfers and repeated 2 additional rounds before sprinting the last transfer lap to finish the BD.


We initiated a FNG who shall now be called Spider

Continued prayers for Goat and his family and Santa Clause and his family as they care for his dad.


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