AO: f3kannon
Q: Cupid
PAX: Cupid, Squid, backdraft
FNGs: None
COUNT: 3
Weight day at Kannon, so stayed in the deck and focused on a lifting workout.

WARMUP: no warmup, went straight to work

THE THANG: carried out 3 sets of the following exercises – 1st set 24 reps normal speed; 2nd set 12 reps approx 4 secs/rep; 3rd set 6 reps @ 8 secs/rep:
Merkins
Squats
Situps
Curls
Calf raise
KGBs
Milpress
Reverse crunch
Then repeat it all again.
We did not get all the way through the 2nd round.

MARY: no time

ANNOUNCEMENTS:
None

COT: prayed for pax.