THE YARD · SAT SEP 30

Three's a Crowd

When: Saturday, September 30, 2023
AO: The Yard
Q: Sofrito
PAX: 3 Sofrito, Bitcoin, Drop Thrill

Slackblast:
Three's a Crowd
DATE: 2023-09-30
AO: ao-the-yard
Q: Sofrito
PAX: Bitcoin Drop Thrill
FNGs: 0
COUNT: 3
WARMUP: Windmills x 10 & MNC x 10 & Imperial Walkers x 10
THE THANG: Ejercicios (spanish for work stations) 10 Reps at each.
1. Sandbag Chest Pulls
2. Merkins
3. Kettle Bell Squats
4. Over the Shoulder Sandbag throws
5. Kettle Bell Swings
6. Ruck Triceps Pulls
7. Flutter Kicks
8. Single Lunges
9. More Merkins

After two rounds, Mosey for two laps around track and back to the rounds.
MARY: 4 Count Squats (Toes, Knees, Hands, Up) ask @Mainframe his thang.
ANNOUNCEMENTS: 10 year Alcatraz Reunion and read your newsletter in spam.
COT: Stays in COT