AO: f3kannon
Q: Big Tuna
PAX: Grandmaster, Gunny, Squid, backdraft, The Burgh, Loafer
FNGs: None
COUNT: 7
WARMUP: Started with dynamic stretching up and down the ramp with toy soldiers, over the gate, quadraphelia, high knees and then back to the start for typical warm-up with SSH, arm circles, mericans, windmills, etc.
THE THANG: YHC promised the pax they would get 1000 reps today so here is how we either got there (or pretty close)
Part 1- 4 exercises / 20 reps in each corner (swings, curls, tricep extensions, bentovers rows) with squat thrusters (5x) in the center before moving onto each corner (thrusters – 20x/round). We completed 5 rounds for 500 reps total
Part 2 – Wall Sit with Air Presses (50x), LBC’s (25x) and Flutter Kicks (25x) – total of 100 reps.
Part 3 – 4 exercises / 20 reps in each corner (lawnmower pulls, halos, mericans, upright rows) with squats (5x) in the center (squats – 20x/round). We completed 4 rounds for 400 reps total (or close as time was called at 6:15AM)

ANNOUNCEMENTS: Upcoming Christmas party on Friday from 6-8PM – let Squid know if you are able to join.

COT: Prayers for upcoming surgery for Cupid’s wife and continued recovery for The Burgh’s shoulder – great work coming out and doing what he could this this morning.