- QIC: Airborne
- When: 2023-11-28
- Pax: Airborne, Barkley, Lighthouse, Long Duck, Maximus, Rebound, Spider-Man, Straight Up, Wooden Leg
- Posted In: colosseum
WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT
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