AO: f3kannon
Q: Big Tuna
PAX: The Burgh, Squid, Heisenberg_Kannon, Grandmaster, backdraft
FNGs: None
COUNT: 6
It’s Friday the 13th – so all exercises were done with qty = 13

WARMUP: Short mosey and quick warm-up (SSH, Windmills, Low Slow Squats)

THE THANG:
Part 1 – Mosey to front of research building for multiple sets of following exercises: chair press, dips, Mike Tysons, wall sit/movement, calf raises, donkey kicks, etc.
Part 2 – Mosey over to parking deck and pick up plate. Traveled up to the top via ramps and back down using steps. Many weighted exercises including o/h press, lunges, squats, flutter kicks, LBC’s, swings, curls, tricep ext, b/o row, upright row, front raises, Mr Magoo, halo, etc. plus some mericans and WWII sit-ups along the way.

ANNOUNCEMENTS: Need Q’s next week! Freed to lead!

COT: Prayers for pax – present and not present. Hoping that GM feels better. Thanks for coming out today – always an honor to lead.