4×10’sx20’sx10’sx5’s or something like that

AO: Gladiator

When: 2024-09-17

QIC: Macbeth

PAX (20): Bo Knows, Borat, Busboy, Butterknife, Chanel, Cheneral, Darkside, defcon2, DREAMER, Dutch Oven, Floater, Hitchcock, Macbeth, Manchester, Postal, Scratch-Off, Slider, Spandex, TheBigShort, Yokel

Preamble:

Kept it simple

Warm-O-Rama:

Did some Side-Straddle Hops, copperhead squats, arm circles, monkey arms, and WGS.

The Thang:

4x10's (4 sets of 10reps) Explosive Merkins - merkins where you push yourself off the ground Bulgarian Split Squats Diamond Merkins Explosive Jump Squats 4x20x10x5 20 Shoulder Taps 10 hanging Leg Raises 5 Burpees 7's - Mike Tysons and Leg Raises Finished off with a rotating round of Merkins/Jump Squats

COT:

Praise for Spandex's new job! Prayers for Mater's job search.

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