Long Strides and WallWork

AO: F3Afton
Q: Iron City
PAX: bigblue, Geppetto, hop_hunter, Iron City, Opie, Phidippedes, Shooter, Spaz, Zacchaeus, Buckner, @joyride
FNGs: None
WARMUP:twice around the lot with high knees, butt kickers and karaoke
THE THANG: grab a brick and head to the med clinic:
Lunges w/brick, burpee and lap
Reverse lunges w/ b,b&l
Left lunge w/b,b&l
Right lunge w/b,b&l
2 step squat w/b,b&l
Wall Work:
Overhead claps
Brick exchange
Front claps
Brick exchange
MARY: flutter licks, hello Dollie’s, LBC’s Rosalitas and one minute abs
ANNOUNCEMENTS: Gremlin, lack of Ruckers at Gremlin
COT: Audit’s Family

Great workout to beat the rain!
Honored to lead.

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