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ALCATRAZ · SAT OCT 5
Backblast! Chainz Return to Alcatraz
- When
- Saturday, October 5, 2024
- AO
- Alcatraz
- Q
- Suplex
- PAX
- 8 Suplex, 3D, Fishstix, Mark Nestel, Senator Tressel, Slow Jams, Über
WARMUP:
Django: SSH, Ch-Pickers, Windmill, MNC, (all IC)
W/Chain: ChainKins, V-sits, Side-Plank-Pulses, Pickle-chain-pounders, Low Slow SquatCH,
THE THANG:
Partner Chain Lateral Raises, Partner Chain Front Raises
Laps around Lot (Catch me if you can): Each lap, chained-pax different exercise: OH-Press/hold, Curls
Up & down hill: Django picks MOT (other than mosey), Chained-Pax shuffles
MARY: American CHammers, Flutter-press, Chained-Supermans
Django: CH-LBCs, Vowels & John Hancock, Some boat-flutter thing from Nestel (IDK...)
ANNOUNCEMENTS: Aide for WNC victims, read newsletter
COT: WNC / H-Helene