- QIC: longshanks
- When: 05/03/2025
- Pax: Bitcoin, Cornerstone, decibelf3, fishstix, HarryCarry, JWOW, Longshanks, Mainframe, Mark Nestel, Masterpiece, Maximus, Senator Tressel, Shady, Trucker, Über
- Posted In: Alcatraz
WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs.
THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting.
2 rounds of 10 incline merkins/derkins, 10 step ups each side, 20 dips.
Hill work with big boys and flutters.
Loop back to the main lot for Standard Dora – 100 merkins, 200 squats, 300 LBC’s.
More hill work with bear crawls, lunge walk, and burpees.
MARY: 7 minutes or Mary to finish.
ANNOUNCEMENTS: read your newsletter.
COT: welcomed FNG Teen Spirit.
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