AO: F3Kannon
Q: Gunny
PAX: backdraft, ChopSaw, Heisenberg_Kannon, Risky Business, schnitzel
FNGs: None
COUNT: 6
WARMUP:
SSHx25 IC
ISTx15 IC
Windmill x 15 Ic
BSNx10 IC
Arm Circles
Mountain Climbers x 20 IC
THE THANG:
Tabata, 20 seconds on, 10 second rest, 1 minute rest between cycles.
5 cycles
Exercises
Shoulder taps
Dying Cockroach
Deep Squat
Mike Tyson
WWII
Mule Kick Right
Mule Kick Left
Carolina Dry Dock
LBC
Calf Raises
Burpees
MARY:
10 min of Broga
ANNOUNCEMENTS:
COT:
Continued prays for Backdrafts family.

Good to be back out after a long Thanksgiving break. Cupid I don’t want you to leave, but you did throw it out there. I think everyone worked up a sweat. Great coffeeteria as well. Cupid see you on the gloom soon.
It is an honor.
Aye
Gunny