AO: f3kannon
Q: Gunny
PAX: Big Tuna, ChopSaw, Grandmaster, Gunny, Hurdle, Spaz, Squid, Loafer, Bugatti, Tripe Threat
FNGs: None
COUNT: 10
10 studs showed up for a Hot Beatdown. The Q had a lot of help from Mom (Grandmaster). YHC really appreciated his assistance and was inspired by her, I mean his, leadership. The temperature kept the sweat rolling. Here’s how it went:

WARMUP:

SSH x 20 IC
IST x 15 IC
Windmill x 15 IC
BSN x 10 IC
Arm circles
THE THANG:
Tabata
45 sec on 15 min reset between exercises, 1 min between rounds.
1st round
Curls, Kettlebell Swings, Freddie Merc
2nd round
Skull Crusher, gobbler squat, LBC
3rd round
Mil Press, Calf Raises, RBC
4th round
Plank, Haji Squat, 6 inches
MARY:
ANNOUNCEMENTS:
Spaz mentioned help needed for remodel of free clinic behind mall this Saturday.
COT:
Prayers and praise for brother PAX