- QIC: wingman
- Pax: das_boot, firestarter, Rudy
3 for threes
Date: 2024-09-16 AO: firestarter Q: wingman PAX: Rudy, das_boot FNGs: None COUNT: 3 It was 2 until 530 and we got das_boot. Three is not the number we were looking for but we got after it anyways. WARMUP: SSH, IW, Hillbillys, Potato Picker (Hippie :fartsack: ), Windmill THE THANG: Run up blakeney heath wishing Franky and kirby would be there waiting. #nope. Do merkins and squats on the way to the playground.
3 Rounds of 3 Stations: 10 pullups (timer) Merkins Dips
School Rocks! 3 Sets of 5 1. Curls 2. Presses 3. Tricep Extensions 4. Rock Squats 5. Bent-over ROw
Back down the hill with Mary 1. LBC 2. Dolly 3. Flutter
Cold Therapy Step-ups 3 Sets of Two: 1. 20 Stepups 2. 10 Derkins 3. MARY at Launch 1. LBCs 2. Rollover Crunches ANNOUNCEMENTS: – Terror Trails
COT: – Take your energy and use it to help someone else around you.
3 Rounds of 3 Stations: 10 pullups (timer) Merkins Dips
School Rocks! 3 Sets of 5 1. Curls 2. Presses 3. Tricep Extensions 4. Rock Squats 5. Bent-over ROw
Back down the hill with Mary 1. LBC 2. Dolly 3. Flutter
Cold Therapy Step-ups 3 Sets of Two: 1. 20 Stepups 2. 10 Derkins 3. MARY at Launch 1. LBCs 2. Rollover Crunches ANNOUNCEMENTS: – Terror Trails
COT: – Take your energy and use it to help someone else around you.
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