- QIC: Vuvuzela
- When: 09/27/2025
- Pax: Decibel, Farmers Only, Grout, Mark Nestel, RollOff, Senator Tressel, Über, Vuvuzela
- Posted In: Alcatraz
WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1
THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s.
Station 1: 5 pullups
Station 2: 20 Merkins
Station 3: 5 Burpees
Station 4: 1 jump squat
Stations 2 and 4 keep changing the number of reps in a 21s style.
A lot of elevation going both ways.
MARY:
ANNOUNCEMENTS:
COT:
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