Heavy Cinder Rock
AO: Badapple
When: 2024-10-11
QIC: Tank
PAX (9): Buckshot, Chalupa, Goose, Sell-out, Sprocket, Sweep3r, The_Real Chubbs, Turbine
Preamble:
Another great morning to be at Badapple, 50ish weatherWarm-O-Rama:
Some basic exercisesThe Thang:
First up we held the high plank for the song Pass the Dutchie by the Musical Youth, with Burpees being done when “on the left” was mentioned.30 Skull Crushers
25 Overhead press
20 Leg Raises all the way
15 Goblet Squats
5 Peter Parker burpee’s
Run 2 laps
Repeat circuit 2x
30 curls
25 chest press
10 lunges alpha
20 Big Boys
10 Peter Parker Burpees
Run 2 laps
Repeat 2x
30 Mountain climbers alpha
25 J-los alpha
15 KB swings
15 arm raise or pilaf press
15 Peter Parker Burpees
Run 2 laps
Repeat 2x