Rock ‘n Run

Preamble:

Frosty morning at Bad Apple with a few good PAX. Time to punch Monday morning in the face and run all over it.

Warm-O-Rama:

karaoke around the lot to loosen up the legs, mtn climbers (IC), cotton pickers (IC), SSH’s (IC), 15x all.

The Thang:

4 Rounds of the following:

Each round begins with .25 mile run, 10 pull ups, 15 Merk’s:

Rnd 1) Reverse lunge/overhead coupon raises (dbl count) x20 reps
Rnd 2) Walking lunges with coupon (sgl count) x30 reps
Rnd 3) Overhead press with coupon (sgl count) x40 reps
Rnd 4) Step-Ups with coupon on bleachers (sgl count) x50 reps

buy out with final .25 mile run, 10 pull ups, 15 Merk’s and squats with coupon for the 6

Once the 6 was in, return coupons to playground and complete two rounds of Mary (flutter kicks and Freddie Merc’s)until time was called.

COT:

Prayers lifted up for family and friends as well as our nation and its leaders.

Naked-Man Moleskin:

Always an honor to lead such fine men. Sprocket out.