AO: f3tradition
Q: HotWheels
PAX: Frostbite MECA, Moonlight (Samir), HotWheels
FNGs: None
COUNT: 3
WARMUP:
Roaming Warm O Rama featuring the SSH, the Penny Picker, WM the MC/LSM Combo, Arm Circles and more!

THE THANG:
Goes like this…. We will do 13 different exercises that will equal 1 set.  We will call each run through a set, a lap.
 
Lap 1 = 5 Reps each exercise with a church lap rest.
Lap 2= 10 Reps each exercise with a church lap rest.
Lap 3 = 15 Reps each exercise with a church lap rest.
Lap 4 = 10 Reps each exercise with a recover,recover,recover!

1 Goblet Squat
2 Overhead Press
3 Lawn Mower Pulls
4 Extenions
5 KB Swings
6 Curls
7 Lunge
8 LBC
9 Plank Sliders
10 Sit up to press
11 Bench Press
12 Lat pull over
13 Mason Twist
MARY:
Included
ANNOUNCEMENTS:
Black Friday Convergence
COT:
Prayers for Frostbite MECA Mom and kinglouie and family.