Black Friday – Time to Rise and Grind!

AO: F3Kannon
Q: Big Tuna
PAX: Heisenberg_Kannon, Grandmaster, schnitzel
FNGs: None
COUNT: 4
WARMUP:
Head over to the deck for following exercises:
SSH (x20, IC)
BLIMPS (Burpees – x10, Lunges – x10, each leg, Inch Worm Merkins – x10, Mountain Climbers – x10, Plank Jacks – x20, Sumo Squats – x10)
THE THANG:
Start at 1st level and work your way to the top level – stopping at each level/door for following exercises:
Going Up: Squats (100, 80, 60, 40, 20 – 300 total) and Mericans (50, 40, 30, 20, 10 – 150 total)
Coming Down: Wall Sit with Air Presses (100, 80, 60, 40, 20 – 300 total) and LBC’s (50, 40, 30, 20, 10 – 150 total)
Head over to the steps and up to the top level – stopping for 10 Bobby Hurleys at each level and then back down – stopping for 10 calf raises at each level
Finished with ~ 5 minutes of stretching – focused on lower back.
COT: Prayers for everyone traveling over the holidays to stay safe and for Grandmaster’s former Pastor – Mark W, Heisenberg’s niece, Backdraft’s father and son as well as all unspoken prayers.