AO: F3Kannon
Q: Big Tuna
PAX: Squid, backdraft, The Burgh
FNGs: None
COUNT: 4
WARMUP:
Grab your junk and head over to the deck for a quick warm-up.

THE THANG:
Today’s weighted workout was inspired by @The Burgh’s memorable Saturday beatdown several weeks ago but with weights replacing the cinder blocks. We did squat thrusters, bicep curls, tricep extensions, upright rows, HR merkins while traveling up the steps to the top of the deck with overhead carry over to the other steps to go back down while stopping at each of the 4 vertical corners (and sometimes 1/2 way up on the 3rd floor) for the exercises. We also added some quadraphelia in-between exercises s to give the legs some extra work in addition to all of the steps.

MARY:
Flutter Kicks (IC, x30)

ANNOUNCEMENTS:
Next Monday, Memorial Day – Run Day – stay tuned for potential time change.

COT: Prayers for all of the Pax that are injured, sick or not able to come out and safe travels for those heading out of town over the upcoming holiday weekend.