AO: The Last Stand

When: 11/22/2023

QIC: Ballerina

PAX (4): Ballerina, Marcia, Sparky, Tweaker


Spartacus workout from men’s heath found on my martial arts school facebook page


Bear hugs, side straddle hop, weed picker, Abe bagoda, skull claps, mosey

The Thang:

Using sand bag, ruck plates, kettlebell


10 stations, 1 min amrap, 15 sec rest, 2 min rest after completing all 10 stations(repeat)

Goblet squat

Mountain climber

Single arm swing


Split jump

Bent Over row

weighted side lunge touch the ground

push up position row

lunge and rotate

push press



Prayers for staying strong, gratitude

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