- QIC: Suplex
- When: 10/05/2024
- Pax: 3D, fishstix, Mark Nestel, Senator Tressel, Slow Jams, Suplex, Über
- Posted In: Alcatraz
WARMUP:
Django: SSH, Ch-Pickers, Windmill, MNC, (all IC)
W/Chain: ChainKins, V-sits, Side-Plank-Pulses, Pickle-chain-pounders, Low Slow SquatCH,
THE THANG:
Partner Chain Lateral Raises, Partner Chain Front Raises
Laps around Lot (Catch me if you can): Each lap, chained-pax different exercise: OH-Press/hold, Curls
Up & down hill: Django picks MOT (other than mosey), Chained-Pax shuffles
MARY: American CHammers, Flutter-press, Chained-Supermans
Django: CH-LBCs, Vowels & John Hancock, Some boat-flutter thing from Nestel (IDK…)
ANNOUNCEMENTS: Aide for WNC victims, read newsletter
COT: WNC / H-Helene
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