AO: Castle Black

When: 09/19/2023


Number of Pax: 3

Pax Names: Dig-Em, Mr. Rogers, Regal,

Number of FNGS: 0

FNG Names:

QIC: DigEm

WARMUP: SSH, Weed Pickers, CH Squats, Sun Gods, Imperial Walkers, Michael Phelps
THE THANG: Run the Valley Street, Beck Street, Old Canton Rd loop. Stop at each light pole for 1 increasing rep of an exercise. Start at one rep and end on 13 reps. 1st lap was merkins, 2nd lap was BBSU, and the 3rd lap was squats

Grab a coupon for 3 rounds of the following:
– 10 OH Press
– 20 Curls
– 30 Flutter Kicks

MARY: American Hammers, Mt. Climbers, Can Opener Crunches, Crab Cakes, Plank Jacks



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