DATE: 2022-09-19
AO: Steeple
Q: Aaron Slutsky – Arby’s
PAX: Ashley Hightower – Doughboy, Biscuits (comz), Sinkhole, Reading Rainbow FNGs: None
COUNT: 5
WARMUP:
5k run
THE THANG:
Da Thing
Blocks 3 sets of ten
Curls
Over head press
Rows
Quadrant
One person would run. The other four would do one of the exercises until the runner returned. Everyone would rotate to the next exercise or become the runner.
First Set
1. Merkins
2. LBC
3. Lunges
4. Curls
Second Set
1. Over head press
2. American hammers
3. Squats
4. Row
Third Set
1. Bench press
2. Nolan Ryan’s
3. Calf raises
4. Kettle bell swings
ANNOUNCEMENTS: Halloween Hobble
COT:
“What’s done is done. What’s gone is gone. One of life’s lessons is always moving on. It’s okay to look back to see how far you’ve come but keep moving forward.” ― Roy T. Bennett, The Light in the Heart
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