S.A.L.

AO: AlphaRuck

When: 02/07/2020

PAX: Babyface, So So Def, Tweaker, Sparky

QIC: Wideright

Tweaker-Sparky and Wideright – 4:40am pre-ruck, 2.5 miles

Warm-O-Rama:

Disclaimer

mosey to pavilion: IC 15x weed pickers, hillbillies, arm circles and a bagodas

 

The Thang:

S.A.L (Shoulders Arms Legs)

50x Dips – 100x shoulder press – 50x dips

Grabbed lifting coupons and headed to upper lot

3x rounds with coupons of:

50x curls, run a lap, 50x squats, run a lap, john cusak lap, run a lap

down the stairs with coupons for 2x squats per step, up the other stairs 2x squats per lap

return coupons

mosey to flag in time

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