AO: F3Kannon
Q: Big Country
PAX: backdraft, Big Country, ChopSaw, Grandmaster, Gunny, Hurdle, Sir Topham Hatt, Squid, The Big Show
FNGs: None
COUNT: 9
WARMUP: SSH’s, Windmills, Mountain Climbers, Arm Circles

THE THANG: 3 exercises with a cinder block. Bent over rows, overhead press, and curls, then run 1/2 mile loop, rinse and repeat. We started with 5 reps of each, then increased by 5 going to 25.

MARY: Pretzel Crunch, LBC’s, Flutter Kicks, and Stretching

ANNOUNCEMENTS: There are a few 5K’s in the upcoming weeks.

COT: Prayers for the Pax.