The Rock 7/5
Date: 2025-07-05 AO: the-rock Q: Tuna PAX: geraldo, ductwork, Alf, Mr. Magoo, Tuna FNGs: None COUNT: 5 3.2 miles ran
15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers Stretch
Four corners: -2x Upper/lower body: merkins/middle, Carolina dry docks, jump squats, wide arm merkins, lunges -2x Abs: mountain climber/middle, LBCs, Freddie mercuries, heels to heaven, flutters
Pavilion – Pick a bench 3x 20 Knee ups 20 dips Run to street and back
Rock work: 3x Curls Shoulder press Squat Run
Playground: 25 Pull ups 100 Merkins
End with Mary – Abs
ANNOUNCEMENTS: Dad camp August 15 COT: Tuna
15 Side stratel hops 15 imperial walker 15 hill Billy 10 merkins 15 mountain climbers Stretch
Four corners: -2x Upper/lower body: merkins/middle, Carolina dry docks, jump squats, wide arm merkins, lunges -2x Abs: mountain climber/middle, LBCs, Freddie mercuries, heels to heaven, flutters
Pavilion – Pick a bench 3x 20 Knee ups 20 dips Run to street and back
Rock work: 3x Curls Shoulder press Squat Run
Playground: 25 Pull ups 100 Merkins
End with Mary – Abs
ANNOUNCEMENTS: Dad camp August 15 COT: Tuna
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