AO: f3kannon
Q: schnitzel
PAX: Squid, Gunny, Grandmaster, Big Tuna, backdraft, Cuckoo
FNGs: None
COUNT: 7
WARMUP: Easy loop around the median in front of the deck.
SSH, ISTs, BSNs, Windmill, Mountain Climbers, Merkins, Arm circles.
THE THANG:
Shift the circle closer to the curb for some light, but doesn’t really help much. 3 rounds of 4 exercises each with the KB, using the luck of the cards to drive what exercises we do.
A = 15
K/Q/J/10 = 10
rest at face value
2 = 5 Burpee penalty

Round 1:
– clubs = jump squats
– hearts = curls
– spades = W (IC)
– diamonds – KB swing
Round 2:
– clubs = jump lunges
– hearts = tri ext
– spades = V-ups w KB
– diamonds = upright row
Round 3:
– clubs = side lunges
– hearts = lawn mower
– spades = mason twist
– diamonds = one leg dead lift
Just a few cards shy of going through the whole deck. YHC did not stack deck to have all the clubs in the 3rd round, however the 3s and 4s were removed just because.
MARY:
Some stretching and twisting to take us out.
ANNOUNCEMENTS:
This Friday, convergence, should be a good crowd and good time. Former (and current) MQs awaiting to dish out some pain. Come even if its raining – we might go to the deck, or we might get wet, show to know.
Stair climb at the speedway, in memory of 9/11. Check Slack for details.
COT:
Prayers out to Cupid M in recovery and his family.
All the Kannon Pax brothers. It wouldn’t have been the workout that it was, without you there.
Aye!