The Vulcan-November 28, 2017 for Dispatch

Exercise Side Straddle Hops 25
Mountain Climbers 25
Big Boy Situps 25
Mosey around track (1)
Exercise Dips 40
Flutter Kicks 25
Mosey to field
Set 1 Run 15 yards Merkins 25
Bear Crawl 10 yards LBCs 25
Run 10 yards Squats 25
Bear Crawl 10 yards American Hammers 25
Run 10 yards Merkins 25
Bear Crawl 10 yards LBCs 25
Run 10 yards Squats 25
Bear Crawl 15 yards American Hammers 25
Set 2 Run 15 yards Merkins 25
Bear Crawl 10 yards LBCs 25
Run 10 yards Squats 25
Bear Crawl 10 yards American Hammers 25
Run 10 yards Merkins 25
Bear Crawl 10 yards LBCs 25
Run 10 yards Squats 25
Bear Crawl 15 yards American Hammers 25
Set 3 Bear Crawl 15 yards Merkins 25
Crab Walk 10 yards LBCs 25
Bear Crawl 10 yards Squats 25
Crab Walk 10 yards American Hammers 25
Bear Crawl 10 yards Merkins 25
Crab Walk 10 yards LBCs 25
Bear Crawl 10 yards Squats 25
Crab Walk 10 yards American Hammers 25
Set 4 Run 45 yards Merkins 25
Run back 45 yards LBCs 25
Run 45 yards Squats 25
Run back 45 yards American Hammers 25
Set 5 Lunges for 45 yards Merkins 25
Run back 45 yards LBCs 25
Finish
Dips 31
Freddie Mercury’s 30

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