Lift and Run and Repeat (and Repeat…..)

AO: F3Kannon
Q: Big Tuna
PAX: Grandmaster, Squid, backdraft
FNGs: None
COUNT: 4
WARMUP:
SSH (x10, IC)
Low Slow Squats (x10, IC)
Windmills (x10, IC)
Tempo Merkins (x10, IC)
Plank Jacks (x10, IC)
Arm Circles (x10, IC – forward/backward)

THE THANG:
Weighted AMRAP for 45 minutes using your kettlebell/ruck plate
10 – T Merkins
20 – Squats
30 – Reverse Crunches
40 – Overhead Press
50 – Swings
60 – Flutter Kicks while holding weight
70 – Rows (upright and/or bent over or combo of both)
80 – Lunges
90 – LBC’s
100 – run to next level of deck and back to start

Repeato!

Everyone got after it this morning! Pax finished 2-3 rounds and several got their 4th round started before time was called at 06:14! Featured lots of enthusiastic feedback and singing along to the 80’s rock playlist – thanks Amazon Music.

ANNOUNCEMENTS:
We are expecting some visitors this Saturday for the beatdown.
1/14/23: Mt Afton Challenge
2/4/23: Mint Hill – The Gremlin

COT:
Prayers for all of the pax who are injured and/or not able to join this morning.
Prayers for BD’s father and son.
Thanks for coming out today!