AO: f3kannon
Q: Big Tuna
PAX: Loafer, Gunny, The Burgh, Cupid, Squid, backdraft
FNGs: None
COUNT: 7
WARMUP: Typical warm-up with some high knees and
butt kickers thrown in for good measure

THE THANG: 10 exercises, 10 reps each for 1 round followed by a short run to the next level and back repeato for as many rounds as possible unil time was called. Goal was 10 rounds for 1000 reps but we ran short of time. Great work by everyone to get thru this – lots of burpees!
Exercises – KB squat, KB pull, oh press, flutter kicks, burpees, KB swing, KB curl, KB tricep extension, Mike Tysons, Donkey Kicks

ANNOUNCEMENTS:
Kannon Christmas Party – December, Mt Afton Event – January.

COT: Prayers for safe travels over Thanksgiving. Healing and recovery for those pax that are sick or injured to get back out in the gloom! Thanks for coming out this morning – always an honor to lead!