- QIC: backdraft
- When: 2023-11-09
- Pax: Backdraft, Boogie Down, Mainframe, Peabody, Ruby Slippers, Saw Dust, Shield, Spider-Man, SugarBug, Time Machine
- Posted In: The Ranch
WARMUP: dynamic stretching along with ssh, Cherry pickers, mtn climbers.
THE THANG: 3 sets dips and step up. Wall sits with rounds of burpees. Pull up 5,4,3,2,1- merkins, squats, lbcs 15,14,13 etc. more pull up then Indian run to cot for some Mary
MARY:
ANNOUNCEMENTS: bourbon and bbq, golf, blood drive
COT: prayers and praises.
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