AO: f3kannon
Q: Squid
PAX: Grandmaster, backdraft, Squid, Gunny, schnitzel, Big Tuna, Steel Cannon
FNGs: None
COUNT: 7
WARMUP: My birthday so, no Burpees! The crowd goes crazy! Let’s run to Veteran’s Circle. 50 SSH, 10 BSN, 10 Wind mills, 20 armcircles, and 10 Hillbillies.
THE THANG: Let’s Run to Dale. 3 exercises 10 reps each for 5 rounds. Rinse by running a lap around Dale and Repeat. First 3 exercises: Dips, Declined Merkins, Inclined Merkins. Second 3 exercises: Apollo Onos, step ups, and air squats. Last 3 exercises: Core Killers, pretzel cruches, LBCs.
MARY: Run from Dale to Mary and finish 30 seconds early
ANNOUNCEMENTS: Stair Climb coming up next Saturday and I am looking to get a team up for Dam to Dam on Feb 22nd 2025.
COT: Prayed for the men of F3!

Thanks for enjoying my birthday party with me!

LT Squid!