AO: F3Rollingstone
Q: Manwich
PAX: Clickbait, Macgruber, Peanuts
FNGs: None
COUNT: 4
Only 4 strong Pax showed up in the rainy gloom this morning. Either the rain caused everyone to fart sack or vacation season has begun.

WARMUP:
In cadence: SSHX10, WM X 10, SSH X 10, IST X 10, SSH X 10, TPS X 10, SSH X 10, Merkins X 10, MC X 10. Recover. Mosey around parking lot + side shuffles, Carioca, Toy soldiers, walking lunges. OYO w/ KB: Figure 8’s X 10, around the world X 10, Halos X 10. Recover.

THE THANG:
Tabata – 20 sec work, 10 sec rest. Repeat each exercise twice before moving down the list. 3 minute active rest after 1st set. Repeat for a second set.
1. Alternate KB swings.
2. Alternate clean + press
3. Alternate lunges w/ KB pass through
4. Bent row + goblet squat
5. Alternate Lawn mowers
6. Alternate KB merkins
7. Chest press
8. Leg raises w/ bell above head
9. Curls

MARY:
I’m cadence: LBC’s w/ bell X 20, Low flutters X 20, Pretzel crunch X 10 per side, Freddy Merc’s X 10, 30 sec plank.
Recover, recover!

ANNOUNCEMENTS:
HDHH @ JB’s this Thursday!

COT:
Grateful for the opportunity to lead today. Prayers for everyone. SYITG!