Leg and Stair Day

DATE: 2022-08-24
AO: Compound
Q: Popeyes
PAX: Roddick, Peanuts, Landslide, Hightower, Obadiah, Monk, Booking FNGs: None
WARMUP: Mosey with some butt kickers, high knees, karaokes, arm circles, and overhead presses. Hip and groin stretch. Calf stretch with cobra kai. 12 burpees. THE THANG: Up the stairs, 40 squats, down the stairs, 40 squats.

4x but no squats on the last stair run.
MARY: 12 burpees, 40 Flutter Kicks, 20 American Hammers, 10 O’s, 10 Up and Down planks, 20 penguins.

ANNOUNCEMENTS: 9/11 stair climb and Dad’s camp
COT: The race is not to the swift, nor the battle to the strong but time and chance happen to them all. But you gotta show up first!

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