Iron Day

AO: F3Dawghouse
Q: Buck
PAX: Dawghouse MASH, Drew Carter, Ticonderoga, Buck, Joseph WainrightNone
FNGs: 1 Joseph WainrightNone
COUNT: 5
Well we didn’t scare off the FNG, he came back for more this morning. Now we just need to name him.

WARMUP:
SSH
Penny Pickers
High Knee Pulls
Stretching

THE THANG:
5 Rounds, 5 sets of 2 exercises
R1: Curls x 10
Hand Release Americans x (1,2,3,4,5)

R2: Tricep extensions x 10
Diamond Mericans x (1,2,3,4,5)

R3: Split Lunges x10 each leg
LBC x (5,10,15,20,25)

R4: Upright Rows x 10
Plank Jacks x (5,10,15,20,25)

R5: Chest Press Single Arm x 10
Squats x (5,10,15,20,25)

MARY:
Atomic Crunch
Pretzel Crunch
Low Dolly

ANNOUNCEMENTS:
Mt. Afton Challenge Registration

COT:
Audits wife Patty
Yellowcake Family
Nursing Home Centers recent COVID outbreaks
Safe travels for HoneyDo and family