Rusty capgun’s full body workout
AO: woodshed Q: capgun PAX: capgun, Teddy, Serena, McNugget, Pipeline, Chewy, Upchuck (Birmingham AL) FNGs: None COUNT: 7 WARMUP: mosey, LBAC, windmill, crisscross THE THANG: ~1.5 miles run 5×20 Merkin 5×20 Crunch 5×20 squat 5×20 Lunge L/R ~10 pull ups per pax ANNOUNCEMENTS: TTF, Cold Brew etc COT: praise and thanks for recovery and the …