AO: f3kannon
Q: Loafer
PAX: Gunny, The Burgh, Big Tuna
FNGs: None
COUNT: 4

WARMUP: Arm Circles, SSH, IST, BSN
THE THANG: Tabata Tues
redux: Shoulder Press, Upright Rows, Curls, Tricep Extension, Bent-Over Rows, Squats, Flutter Kicks, LBC, Reverse LBC.
45 seconds with 15 seconds rest between each exercise. At the completion of the first cycle, pax ran to first level of garage and returned to via stairs to begin next cycle of exercises with removing first exercise off the list and cycling through the remaining exercises and running to the 2nd level and repeating the exercises again, running to the 3rd level and finishing up with stretching before call recover.
MARY:
ANNOUNCEMENTS: Grandmaster’s F3 Request for his church
COT: Prayed for the pax present