DATE: 2023-06-26
AO: Steeple
Q: Aaron Slutsky – Arby’s
PAX: Katniss, Biscuits (comz), Ashley Hightower – Doughboy, Aaron Slutsky – Arby’s FNGs: Yogi
COUNT: 5
PRE-RUN: 3ish miles in Hildebran
WARMUP: SSH, Arm Circles , Humpies, Storm Troopers
THE THANG: we did ALARMS
A:arms
L:legs
A:abs
R:run
M:merkins
Four stations were setup. Three around the CLC and one at the end of the cemetery. Station 1: Arms
Set 1: curls and overhead press
Stations 2: Legs
Set 1: Squats and Lunges
Station 3: Abs
LBC and Leg Lifts
Run to
Station 4: Merkins
Set 1: Merkins
Started at station one and did 20 reps of each exercise. Moved to the next station and did 20 reps. Same deal for station 3 and 4. 20 reps of each exercise. We did three rounds and switched the exercises
Set 2: 20 reps of each, three rounds
Bench Press and Rows
Sumo Squats and Side Lunges
Big Boy Sit-ups
Merkins
MARY: was at station 3
ANNOUNCEMENTS: July 4th convergence
COT: My son was heading the the beach for senior week. Don’t be stupid, the ocean shows no mercy, don’t get anyone pregnant.
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