AO: Forge

When: 01/24/2024


Number of Pax: 11

Pax Names: Dig-Em, Grimace, Lexi, Lizard King, Mouth-2-Mouth, Nesquik, Soft Spot, Tiny Tat, Trill, Uncle Dick, Vanilli,

Number of FNGS: 0

FNG Names:

QIC: Tiny Tat

WARMUP: mosey, ssh, copper head squats, copper head merkins, sun gods, phelps
THE THANG: partner up for Dora style count. 150 swings, lunges, overheads. Partner runs to light pole, 5 merkins and back. Switch partners. 150 squats, single arm rows, tricep extensions. Partner runs to light pole, 10 calf raises and back. Switch partners. 100 thrusters, deadlifts, curls. Partner runs to light pole, 10 high knees and back. Finish up with 100 4-count flutter kicks. LBCs until time
ANNOUNCEMENTS: half marathon trail race this weekend

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