AO: f3kannon
Q: Big Tuna
PAX: Loafer, Grandmaster, Squid, backdraft, Cupid
FNGs: None
COUNT: 6
WARMUP:
Up to the steps to the top level of the deck for SSH, BD SN’s, Arm Circles, Squats, Hillbillies, etc.

THE THANG:
(1) Tabata – 2 rounds of 12 weighted exercises – 45 seconds work and 15 seconds rest
(2) Weighted Lunge walk up and down the ramp in between rounds
(3) Work the Wall in between rounds: Wall Sit with O/H Press and Front Raises. Donkey Kicks, Mike Tysons, Calf Raises (x20 each, OYO)

ANNOUNCEMENTS:
Christmas Party on Friday, Cupid 12 days of Christmas workout and Kannapolis parade on Saturday!

COT:
Prayers lifted for Cupids wife – Michelle and praises for safe arrival yesterday of our new grand-daughter Juliana.