Circuit Work

AO: Badapple

When: 08/04/2023

QIC: Ollie

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

Warm-O-Rama:

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.

COT:

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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