4 20s of Pain
AO: Bad Apple
When: 06/14/2021
QIC: PonyBoy
PAX (7): Heidi, Caffey, Brutus, Goat, Rusty, Sprocket
Preamble:
The Pain began when we started things out with a shattered Cinder that was replaced by a 65(ish) pound rock
Warm-O-Rama:
Cherry Pickers x 10
SSH x 10
The Thang:
Mosey’d over to the pullup bar for a quick Morning call(5 pullups/5 Merkins, 2 at a time on the pullup bar)
Mosey’d back to the parking lot for the pain to begin. Most all exercises were to be performed with a cinder(boulder). Each round will include 4 sets of 20 reps a piece. After each round the PAX will do a Cusac with their cinder around the parking lot(this changed to 2 laps without the cinder after round 4). There were 4 Sets that we repeated for a total of 7.5 rounds before time ran out.
Set 1:
- 20 Durkins
- 20 Curls
- 20 Squats
- 20 Skull Crusher
Set 2:
- 20 V-Ups
- 20 American Hammers
- 20 Straight Raises
- 20 Thruster
Set 3:
- 20 Lunges(double count)
- 20 Overhead Presses
- 20 Swings
- 20 Jump Squats(no Cinder)
Set 4:
- 20 Merkins
- 20 Cinder Bench Presses
- 20 Big Boys
- 20 Flutter Kicks(Double Count)
COT:
Prayers for Sprocket and his Family