Circuit Work

AO: Badapple

When: 08/04/2023

QIC: Ollie

PAX (9): Dfib, iHeartBeer, Ollie, Rusty, Sprocket, The_OG Zima, TheBurn, Turbine


Quick warmup:

  • 12x Weed Pickers
  • 12x Wind Mills
  • 12x Copperhead Squats

The Thang:

10 workout stations.  PAX had 1 minute 45 seconds of work followed by 15 seconds of transition time to the next station.

  1. Speed rope
  2. Overhead presses *
  3. Swings *
  4. Reverse lunges *
  5. Skull crushers *
  6. Table tops with medicine ball
  7. Lunges *
  8. Curls *
  9. Squats *
  10. Rows *

* – With Cinderblock

We completed two cycles of the circuit and then time was called.


Prayers for Sprocket’s niece and Goose’s daughter.  Prayers for teachers and students as the new school year arrives – hard to believe summer is over already.

Announcement that I will be hosting a fundraiser for Big City Mountaineers on Saturday August 26th from 2 – 5 PM at Variant Brewing.  Details coming soon.

Naked-Man Moleskin:

I was sick all last week and probably came back a little earlier than I should have but really wanted to get out there again since I haven’t been around much this summer or really the past year.  I was definitely feeling things during that second round.  Good on you guys to keep working hard despite the Q needing to take a rest for a bit.  I was honestly afraid I was going to struggle, which is why we didn’t do any running.

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