ALCATRAZ · SAT NOV 18

Polish Dice

When: Saturday, November 18, 2023
AO: Alcatraz
Q: Soup To Nuts
PAX: 8 Soup To Nuts, Falcon Crest Ryan_F, Fresh Prince, Gary Fike, Mark Nestel, Senator Tressel, Skipper, Über

Slackblast:
Polish Dice
DATE: 2023-11-18
AO: ao-alcatraz
Q: SouptoNuts
PAX: Falcon Crest Ryan_F Mark Nestel Über Skipper Fresh Prince decibelf3 Senator Tressel
FNGs: 0
COUNT: 8
WARMUP: SSH, IW, HW, Shuffle, high knees,butt kickers, Kareoke
THE THANG:
Indegenouse run round the park, Polish Dice w multiple pain stations including burps, merkins, squats, jump squats, LBC’s, and more.
Hill work with 4 exercises of squats, lunges, scissor lunges, jump squats, 10 reps run hill and back.
Run back to flag and did 11’s. Diamond Merkins and Big Boys.

MARY: Mark Nestel led Broga
ANNOUNCEMENTS: newsletter
COT:prayers and praises for Thanksgiving travel