AO: f3kannon
Q: Big Tuna
PAX: Squid, Grandmaster, ChopSaw, The Burgh, Sir Topham Hatt, backdraft, Reboot
FNGs: None
COUNT: 8
WARMUP: We will be using the deck this morning and started off with a quick warm-up to travel up/down the ramp several times doing some dynamic stretches.

THE THANG: Tabata workout – rotate thru 5 stations, 4 exercises at each station for total of 20 rounds – each round was 1:30 minutes long. Stations included battle ropes, sandbag thrusters, multiple ab exercise, multiple kettlebell based exercises, SSH, burpees, lunges, Mike Tysons, hand release mericans, Bobby Hurley’s, jump squats, etc. Great work by all – some of those rounds seemed to last longer than anticipated especially with the high humidity.

ANNOUNCEMENTS: Squid need a shirt Q – need to be a seasoned online shopper who can decide on options to be included!

COT: Thanks for coming out in the gloom today. Prayers were lifted and gratitude for all 3F’s was shared. Always an honor to lead this group!