AO: F3Tradition
Q: kinglouie
PAX: Frostbite MECA, HotWheels, Guinness
FNGs: None
COUNT: 4
WARMUP: Frostbite moseyed as the rest of us were late, then the usual King Louie Warmorama
THE THANG: Walking curls and walking overhead press to lower lot for….
Set 1:
5 Pull ups
Walk around a square with 4 alternating stations: 10 goblet squats, Overhead Carry to 10 curls, after a full circuit repeat the whole thing (including pullups)
AO mosey
Set 2:
Same thing, except 5 dips / 10 curb dips.. Stations were Sumo Squat High Pull and overhead press, rack position / top of curl carry
AO mosey
Set 3:
Same thing, except 5 chin ups….. Stations were 5 Lunges each leg (your choice of lunge) and suitcase carry + shrugs to 15 chest presses.
AO mosey
– 5 dips / 10 curb dips follow by 15 curb dips

MARY: 10 hanging straight leg raises, 1 burpee, 20 LBC with bell, 2 burpees, 7 pretzel crunches each side, 3 burpees, 8 Mason Twists, 4 burpees, LA PLANK

COT: Prayers for Brutus’s trip to his orphanage and also his brother, prayer for Hot Wheel’s son and daughter in law, and Frostbite’s M’s family over the Mother’s Day weekend.