- QIC: SouptoNuts
- When: 2023-11-18
- Pax: decibelf3, Falcon Crest Ryan_F, Mark Nestel, Senator Tressel, skipper, SouptoNuts, Stas' Kotula, Über
- Posted In: Alcatraz
WARMUP: SSH, IW, HW, Shuffle, high knees,butt kickers, Kareoke
THE THANG:
Indegenouse run round the park, Polish Dice w multiple pain stations including burps, merkins, squats, jump squats, LBC’s, and more.
Hill work with 4 exercises of squats, lunges, scissor lunges, jump squats, 10 reps run hill and back.
Run back to flag and did 11’s. Diamond Merkins and Big Boys.
MARY: Mark Nestel led Broga
ANNOUNCEMENTS: newsletter
COT:prayers and praises for Thanksgiving travel
TClap |
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