- QIC: Sprocket
- When: 2023-04-19
- Pax: Fryin’ Pan (Todd), PacMan, River Rat, Slow Pitch, Sprocket, Zalinky
- Posted In: JOC
WARMUP:
THE THANG:
From the BMX track ran to River Road and did 4 AMRAP exercises 45sec each with a 12sec break in between
Mnt Climbers
Bomb Jacks
Shoulder Taps
Squat Thrusts
Ran back to the gate at the BMX track and did 4 AMRAP exercises 45sec each with a 12sec break in between
Merkins
Squats
Lunges
Peter Parkers
Ran down the hill to the round-about on River Parkway and did 4 AMRAP exercises 45sec each with a 12sec break in between
Speed Skaters
S.S. Hops
M.N.C.s
Mountain Climbers
Ran back to COT area
MARY: 10 of each – Big Boys, 4ct Flutter Kicks, American Hammers, Heels to Heaven, Heel-to-Heel side touches
ANNOUNCEMENTS:
COT: Closed in prayer
TClap |
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