AO: F3Rollingstone
Q: Manwich
PAX: Clickbait, Detention, Hot Pack, Life Alert, Peanuts, Spooner, ti, Vespa-Odell
FNGs: None
COUNT: 9
WARMUP:
Mosey adding in butt kickers, high knees, side shuffles, quadraphilia, Carioca, inch worms, walking lunges, toy soldiers. Circle up for SSH 10, IST X 10, Penny pickers X 10, WM X 10, Merkins X 10, Plank jacks X 10. Recover and return to launch point for The Thang.

THE THANG:
Reps:  20, 15, 10, 5
All exercises with kettlebell (slow movements, keep core engaged) Quality over speed:
-Figure 8’s
-Around the body
-X-Orbits
-Reverse lunge
-Deadbug w/ bell extended behind head
-Side plank row
-American hammer slow, bell touches ground
-Seated 1-arm press
-Plank row
-Swings
-Walk a lap with bell
RECOVER, RECOVER

MARY:
Since the workout was core work, we stretched.

ANNOUNCEMENTS:
CPR training, see previous Slack post.

COT:
Great way to start the week! Prayers for Kelly, Nicky, and other unspoken request. Thankful for F3 and all the F3 Pax!  SYITG!