Friday the 13th Spooky Month Edition

AO: Badapple

When: 2023-10-13

QIC: Ponyboy

PAX (6): Goose, Rusty, Sprocket, Sweeper, The_OG Zima


On Friday the 13th we wrote out some stuff on carboard and got better


Stretched the hips, got them shoulders warm with some circles and some Phelps then ran to the pull up bars for a Morning Call

The Thang:

Alternating reps of 10 and 13 Running up and down the hill Bottom of hill is October (10 reps - Merkins) Top is 13 reps of Friday (5 sets)with or with out cinder Curls Overhead press Skull crushers Lateral raise Chest press American Hammers (Alpha) Flutter kicks (Alpha) Big Boys V ups Mountain climbers Squats Swings Thrusters Calf raises Lunges (alpha) Hit 2 rounds of each!


Prayers for the world in general and the continued healing of our boy Goose

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