AO: F3Kannon
Q: Squid
PAX: Squid, kilowatt, backdraft, ChopSaw, Grandmaster
FNGs: None
COUNT: 5
WARMUP: Same ole Warm-up
THE THANG:
2 Sets of 10 reps in cadence of with cinder blocks:
– Skull crushers
– Military press
– Shoulder lift
– Up Right Row
– Curl
– Merkin
– Incline Merkin
– Decline Merkin
– Plank Rotation
– Should taps
– Dips
2 sets of 10 rep each in cadence with cinder blocks of:
-bench press
-pull overs
-LBC
-flutter kicks
-hello dollie

Warm up again

SCOT: Prayed for all the men of F3!