- QIC: Badlands
- When: 2023-12-09
- Pax: Badlands, decibelf3, fishstix, Masterpiece, Photobomb, Senator Tressel, Über
- Posted In: Alcatraz
Warm up – SSH, windmill, imp walker, Moroccan night club
Run 5 minutes down point clear Dr and return
Bear crawl Dora- 100 merkins 200 squats 300 LBCs
Run 5 minutes down marquesas Ave and return
Death by burpees – 1 minute timer repeats. start with 4 burpees first minute. add 4 reps each minute until failure. after failure start with 4 merkins adding 4 additional every minute until failure
Run 5 minutes down tega cay Dr and return
HIIT 45 sec on 15 off – Bobby Hurleys, Hello Dolly, SSH, Freddies, Apollo ohnos, shoulder taps, goofballs
COT – get involved – bethel
TClap |
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