AO: f3tradition
Q: buckwheat
PAX: buckwheat, Frostbite MECA, kinglouie, pongo
FNGs: None
COUNT: 4
After a nudge from Pongo last night, YHC arrived to Frostbite and King Louie in the lot as usual. No Pongo in sight though. YHC was as shocked as the Pax were when he decided to take the reigns AND call for a mosey around the church. Just as we started, Pongo rolled in his new space mobile.

WARMUP: SSH, Tempo Merks, various leg stretches, LBC’s, Pretzel Crunches, Windmills, and Penny Pickers
THE THANG: Circuitry at its finest. First set, 10 reps of: Curls, shoulder press, lawnmower pulls high pulls, and Dutch Cucumbers. Second set: Repeato all of the above x12 reps.

Walk to shirt end of lot for cool down.

Next set, 50 reps of chest press, WWII sit ups no bell, pretzel crunch, reverse crunch, American Hammers with bells. 50 KB chest press, 15 lat pullovers. 10 KB merks.

Next set: 10 reps: Good Mornings, Floor to Shelf, Sumo Squats, KB Swings, Goblet Squat. Repeato all x12.

Pax choice exercises to finish out. YHC had to bail at this time due to early work meeting to drive to AVL.

MARY:
ANNOUNCEMENTS: YHC was sweating like a fat pig today. Hopefully you all did too!
COT: