Same as it ever was

AO: Gladiator

When: 2024-08-29

QIC: Butterknife

PAX (17): B-Lock-A, Borat, Butterknife, Chanel, Cheneral, Darkside, defcon2, Dutch Oven, Laces, Mater, Scratch-Off, Slider, Spandex, Speedo, TheBigShort, Yokel, Brownie

Preamble:

Warmup: side straddle hop, copperhead squats, tempo merkins , windmills, m phelps stage 1- 3 rounds squats 30, 20, 10 supermans 30,20,10 merkins 30,20,10 pu-ups 5,5,5 Lap around parking lot stage 2 - 3 rounds lunges 30,20,10 gas pumpers 30,20,10 derkins 30,20,10 chin ups 5,5,5 Lap around parking lot stage 3- 3 rounds squat jumps 30,20,10 flutter kicks alpha 30,20,10 dips 30,20,10 hangkng leg raise 5,5,5 lap around parking lot Return to flag - hill sprints 4x  

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