Rusty’s Frigid Hump Day

AO: Badapple

When: 2023-11-29

QIC: Rusty

PAX (7): Bubbles, Chalupa, Spider, Sprocket, The_OG Zima, Thud


It's the coldest day of the year.  I hope somebody shows up.  It would be horrible to do this thing by myself.


Windmill x 10 Imperial Walker x 15 Toy Soldier x 10 Arm stretch (right arm) x 10 Arm stretch (left arm) x 10 Sun gods x 10 (then reverse it) Michael Phelps

The Thang:

Started w/a mosey around the parking lot to get warmed up.  This will be a coupon-heavy workout. Partner up!  Partner A will hold one kettlebell over his head with his right arm, then the other down with his left arm.  Then they stretch down as low as they can go while still standing straight up.  This works the hips and side abs.  Do that for a count of 7, then switch arms (left arm holds the KB up, right arm down, for a count of 7).  Partner B runs down Zima's hill, then back up backwards.  Then "flap jack."  Rinse and repeat (each partner runs the hill twice). Next, we have 2 stations.  Do the first station, then move on to the next.  Rinse and repeat (each station done twice). Station 1: 20 reps
  • Bicep Curls
  • Good Mornings
  • Bow Ties
  • Skull Crushers
Station 2: 30 reps
  • V-Chops
  • Swings
  • Halo's
  • Overhead Squats
The PAX then "Cusaks" their kettlebell down to the bathroom, 15 overhead press + 15 V-Ups.  Cusak it back to the flag (at the top of the hill) and rinse repeat (15 overhead press + 15 V-Ups). With 3 minutes left, we went for a short mosey down the trail and back to the flag.  6:15am!


Sprocket reminded the PAX of the upcoming Santa Ruck.

Naked-Man Moleskin:

Grateful for the group that came out today.  We may not pull the biggest numbers, but the Q sheet is filled up through February.  That's awesome!  We're lucky to have such a committed group.  Now let's focus on getting March filled up. :)

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