30-20-10

AO: Badapple

When: 2024-12-11

QIC: goat

PAX (9): Buckshot, Chalupa, Rusty, Spider, Sprocket, Sweep3r, The_OG Zima, The_Real Chubbs

Preamble:

good morning

Warm-O-Rama:

the typical

The Thang:

30-20-10 rep count body weight exercise on one end of the parking lot. coupons on the other r1: squats and kb swings perform 30 squats run to other side 30 swings return 20 squats run 20 swings return 10 squats run 10 swings r2: merkins and curls r3: lunges and overhead press r4: shoulder taps and skull crushers r5: step-ups and front arm raises

COT:

prayer

Naked-Man Moleskin:

honored to lead

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