Non Stop

AO: Firehouse

When: 09/07/2023

QIC: LifeLock VPN

PAX (7): Better Call Saul, Closets closets closets, Fletch, Jolt, Lightweight, Seaman

Preamble:

a few people showed up for a pre walk/run

Warm-O-Rama:

Short mosey followed by side straddle hops, sun gods, and weed pickers

The Thang:

Arms

20 merkins 

10 ranger merkins

5 diamond merkins

 

10 count break

 

Legs

50 

30 Squats

20 Jump Squats

 

10 count break

 

Core

40 lbcs

30 merkin hammers

15 leg raises

 

Short mosey

 

Repeat until time is up

COT:

2nd F coming up

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