• When: 
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  • The PAX: 


Slow merkin burner

Leave a Comment / The Castle / By / July 22, 2024 / , , , , , , ,
AO: the_castle
Q: Big Worm
PAX: Dog-Faced Gremlin, Katniss, Buckie, grillz, toy, wham, Wiki
FNGs: None
COUNT: 8
DISCLAIMER
WARMUP: some active stretching and running, merkins and AB’s

1st ladder: 6, 5, 4, 3, 2, 1 burpees at the top of the parking lot; at the bottom 10 iron cross and 10 Freddie mercury. Each rung is a full lap

2nd: AMRAP slow count merkins each round, then run to round about and 20, 16, 12, 8, 4 lunges (go down by 4 each lap)

Dora- flutters and LBCs

AMRAP merkins to close it out
THE THANG:
:alert: ANNOUNCEMENTS :alert: : check Slack
COT: prayers for Teddy and his family

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