- QIC: wingman
- Pax: @wildturkey, Bagpipe, Carny, Picasso, Rousey
Christmas Trap music is a must
Date: 2023-11-28 AO: bagpipe Q: Spitball PAX: Rousey, Carny, wildturkey, picasso FNGs: None COUNT: 5 WARMUP: normal warmup THE THANG: Triple nickel up Einstein bagel hill Diamond merkins at bottom wide merkins at the top
Mosey to rock pile near pond Leg/ab circuit. 2 rounds with coupon lap around pond in between Round 1 45 sec each Round 2 30 seconds Squats/flutter RDL/ big boys Squat Thruster/ Freddie Mercury Lunges/ heels to heaven Pulse squats/ LBC
One final lap around the pond stopping at patios Patio 1: 15 derkins and 15 dips Patio 2: 15 incline merkins and 15 dips
MARY: none ANNOUNCEMENTS: holiday party and race. Forgive me I forget the dates. COT:prayers for the two mentioned battling cancer
Mosey to rock pile near pond Leg/ab circuit. 2 rounds with coupon lap around pond in between Round 1 45 sec each Round 2 30 seconds Squats/flutter RDL/ big boys Squat Thruster/ Freddie Mercury Lunges/ heels to heaven Pulse squats/ LBC
One final lap around the pond stopping at patios Patio 1: 15 derkins and 15 dips Patio 2: 15 incline merkins and 15 dips
MARY: none ANNOUNCEMENTS: holiday party and race. Forgive me I forget the dates. COT:prayers for the two mentioned battling cancer
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