I got my haircut last week. Stop asking.

AO: Badapple

When: 2025-04-18

QIC: Rusty

PAX (11): Buckshot, Clickbait, goat, Ponyboy, PushBack, Sprocket, Sweep3r, Tank, The_OG Zima, Thud

Preamble:

Told to bring kettlebells (preferred) or cinders.  I'll have extra KBs.

Warm-O-Rama:

SSH x 15 Imperial Walkers x 10 Hillbilly's x 10 Toy Soldiers x 10 Copperhead Squats x 10 Weedpickers x 10

The Thang:

Partner up.  Partner A is to run a lap around the trail.  Partner B is to work through the following exercises w/their KB - 12-20-40, until their partner returns.  Flap Jack!
  • 12 V-Chops
  • 20 Halo's
  • 40 American Hammers
  • 12 lunges (alpha)
  • 20 Skull Crushers
  • 40 Bicep Curls
  • 12 Thrusters
  • 20 V-Ups
  • 40 Mercans
After this, we did 3 rounds of ladders...
  • 1 swing -> 1 overhead press
  • 2 swings -> 2 overhead press
  • Up to 10
  • 10 squats -> 10 single-arm rows
  • 9 squats -> 9 single-arm rows
  • Down to 1
  • 1 Dolly -> 1 Big Boy
  • 2 Dolly's -> 2 Big Boy's
  • Up to 10
We finished with a few sprints.  Ran 50% to the light, then 100% after hitting the light to the end.  SSH while waiting to run.  Did another round of these while the group did air squats. Time!  

COT:

Convergence coming up.  Appreciate the opportunity to lead this group.

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