August 9th, 2022 By Big Tuna

PAX: The Burgh, SirTopEm, Ricochet, Gunny

QIC: Big Tuna

Date: 08/09/20022

Warm-up (x10, IC)

Squats

Windmill

Arm Circles

Air Press

Merkin

Plank Jacks

Plank Shoulder Tap

SSH

The Thang

Round 1 – over to the parking deck, start on level 1 with 5 squats with kettlebell and increase by 5 at each level – up to 30 at level 6, and then 20 incline merkins and 20 dips at the top, down the steps with 10 bicep curls at each floor – total of 60

Round 2 – start at level 1 with 5 overhead presses with kettlebell and increasey 5 at each level – up to 30 at level 6, and then 20 incline merkins and 20 dips at the top, down the steps with 10 tricep extensions at each floor – total of 60

Round 3 – back outside to the starting point at sidewalk, with 10 upright rows at each tree (total of 60) with weighted lunges in between and then overhead carry back to the start

Round 4 – Jack Webbs (1 merkin / 4 air presses – increased by 1x/4x up to 10 merkins / 40 air presses – until 6:11

Stretch and recover until 6:15 – time was called

COT: Lots of men/families traveling this week and next. Stay safe during thsi time. Prayers for those family members mentioned that are battling canncer. Kannon 5 year anniversay coming up – Squid on the Q

Thanks for coming out today and joining me in the gloom.  It is a privlege and honor to be associated with you!

Kettlebells

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