AO: f3kannon
Q: Big Tuna
PAX: Squid, trickdaddy, Heisenberg_Kannon, backdraft, The Burgh
FNGs: None
COUNT: 6
WARMUP: Grab your weight and slow mosey over to the parking lot.
THE THANG:
Start with Air Press (x25) and SSH (x25)
3 different rounds of exercises working around 4 corners
1st time thru – reps were 10 / 20 / 30 / 40
2nd time thru – reps were 20 / 40 / 60 / 80
1st round – Presses, Squats, Curls, Flutter Kicks
2nd round – Halo, Bent Over Rows, Mericans, Freddy Mercury
3rd round – Swings, Upright Rows, Tricep Ext, LBC’s
Finish with Arm Circles (x30), Seal Jacks (x20)
MARY: Quick Stretching
ANNOUNCEMENTS: Jiggy with the Piggy 5K and Festival, MeCa 10 year anniversary convergence, etc.
COT: Prayers were lifted for pax present and those that are injured, sick or not able to be join us in the gloom. Thanks for coming out today!