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11/04/2023 - Steel Town - Yet Another Brick in the Wall.

Disclaimer verbally accepted by all.

Warm-o-rama.  Neck rolls, trunk rolls, small arm circles, large arm circles, Abe Vigodas, shoulder taps, Peter Parkers, Grass Pickers, Merkins, Mountain Climbers, SSHs.

Mosey two laps around parking lot; draw bricks from Mobile Storage Unit (MSU); mosey to pavilion.

The Thang.

Round One.  Reverse crunches, SC x 20; Merkins, IC x 15; Pull-Ups OYO/OBE (Milestone did 20, Criminy); External rotations w/ bricks, SC x 15; Dipos, SC x 20; Lying Hip Extensions, SC x 20; Calf raises on bricks, 20 each leg.

Round Two.  LBCs, IC x 20; Perfect/No Cheat Merkins, SC x 15; Seated Reverse Flys, SC x 15; Lateral Raises w/ bricks, SC x 15; Full Elevation Dips, SC x 20; Step-Ups w/ bricks (swing arms), 20 each leg; Squat Jumps w/bricks, SC x 20.

Round Three.  American Hammers w/bricks, IC x 20; Decline Merkins, IC x 10; One Arm Tricep Extensions, SC x 10 or 15.  The clock intruded at this point.

Mosey to parking lot; return bricks to MSU.

Mary.  Dealer’s Choice, so I don’t have it writ down.

CoT.  Prayers and praises, notably for the safe return of our PAX from Kilimanjaro.

Very good Coffeeteria afterward.

 

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