The Rock 8/30
Date: 2025-08-30 AO: the-rock Q: Tuna PAX: geraldo, O’Tannenbaum, Alf, Mr. Magoo, Tuna, Limey FNGs: None COUNT: 6 Ran 3.2 miles:
Suicides in parking lot: Burpees and heels to heaven
Playground: RFK Special 25 pull ups and 100 merkins
3x Pavilion bench work & run: 20 step ups, dips, merkins
Rock work & run: 15 curls, overhead press, triceps extensions
Join Kettle bells guys for 20 monkey humpers
3x Quick sprint with 5 merkins, heels to heaven, lunges
Finish with Mary abs around the horn
Announcements: blood drive 10/3 ultimate football 9/6
Suicides in parking lot: Burpees and heels to heaven
Playground: RFK Special 25 pull ups and 100 merkins
3x Pavilion bench work & run: 20 step ups, dips, merkins
Rock work & run: 15 curls, overhead press, triceps extensions
Join Kettle bells guys for 20 monkey humpers
3x Quick sprint with 5 merkins, heels to heaven, lunges
Finish with Mary abs around the horn
Announcements: blood drive 10/3 ultimate football 9/6
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