- QIC: fishstix
- When: 2023-09-23
- Pax: Cyclops, decibelf3, fishstix, Mainframe, Mark Nestel, Senator Tressel
- Posted In: Alcatraz
WARMUP: SSH, Imperial Walkers, windmills, plank Stretches
THE THANG:
Simple lap around the prison walls. First stop, pull up bars – 3 reps
Second stop- stairs near hill, Hand release merkins – 5 reps
Third stop- bottom of hill, diamond merkins – 5 reps
Forth stop – top of hill, wide arrow merkins- 5 reps
last stop- back to parking lot, man makers and squat thruster – 5 reps each
+1 rep each lap
Last lap was shorted time
MARY: body destroyer
TClap |
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