Nine Station Beatdown AO: Badapple When: 04/21/2023 QIC: Ollie PAX (8): Coat Check, Donor, goat, Sprocket, The_OG Zima, TheBurn, Toasted Preamble:Planned for 9 PAX, ended up having 8. Thanks for nothing, Rusty. Warm-O-Rama:Quick warmup: 10x Weed Pickers 10x Copperhead Squats 10x Toy Soldiers The Thang:Distributed various equipment to the stations and got going. Each station was 1m 45s of work followed by 15s of rest / transition. Round 1 Station 1 – Jump Rope Station 2 – Squat with medicine ball, toss it over shoulder, turn around and repeat Station 3 – Kettle bell swings Station 4 – Curls (cinder) Station 5 – Presses from the ground (cinder) Station 6 – Lunges with sally Station 7 – LBC Station 8 – Mountain Climbers Station 9 – Flutter kicks Round 2 Station 1 – Jump Rope Station 2 – Table tops with medicine ball Station 3 – Goblet squats Station 4 – Rows (cinder) Station 5 – Skull crushers from the ground (cinder) Station 6 – Lateral Lunges with sally Station 7 – Big Boys Station 8 – Shoulder Taps Station 9 – Box Cutters For the final few minutes, we lined up and did medicine ball chest passes. COT:Reminders about Halpha – sorry to be missing but I’ll be driving up to Tennessee for my daughter’s races. Also reminders of upcoming convergence – request for a Bad Apple rep to run one of the workouts. Naked-Man Moleskin:Helpful hint – if you are running late and putting together a setlist at the last second, keep in mind Metallica, Tool, and other metal songs are often 8+ minutes. Makes it easier.