station work

AO: Badapple

When: 02/20/2023

QIC: Rusty

PAX (5): Chalupa, goat, Ponyboy, TheBurn


Lifting and running on the agenda this morning.


Start off with a mosey to the parking lot in front of the school.

Windmill x 10

Toy Soldier x 10

Copperhead Squats x 10

Michael Phelps x 10

Triceps Stretch x 5 each arm

Mosey’d to the parking lot by the baseball fields

Monkey Humpers x 10

Mosey to the grass hill

The Thang:

Round of 7’s:

Bottom of the hill – 6 side lunges (double count); Bear crawl up the hill; 1 Bobby Hurly; Crawl Bear back down the hill (5, 2; 4, 3 and so on).

Mosey’d back to the starting point, by the bathrooms.

3 Stations: After completing all of the exercises at a station, PAX karoake to a light mid-way in the parking lot, then runs to the flag.  Then turn around, run back to the mid-way light and karaoke back to the starting point.

40 Reps: No coupon

  • Lunges (single count)
  • Plank Jacks
  • Shoulder Taps (double count)
  • American Hammers (double count)

30 Reps: Kettlebell

  • V-Chops
  • Swings
  • Halo’s
  • Overhead Squats

20 Reps: Cinder

  • Bicep Curls
  • Overhead Press
  • Chest Press
  • Skull Crushers



Thankful for this group and the men that came out today.

Naked-Man Moleskin:

All of us went to coffee at Scooters.

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