AO: f3kannon
Q: Steel Cannon
PAX: Sir Topham Hatt, Squid, Big Tuna, The Burgh
FNGs: None
COUNT: 5
Workouts performed in the deck.
WARMUP: Typical SSH, IST, Hillbillies, Arm circles, tempo squats, windmill, BSDs, merkins, plank jacks
THE THANG: 1. Suicides. Start at baseline run to 2nd line and do 2 merkins/2 WWII’s and back to baseline. Run to 4th line and do 4 merkins/4 WWII’s. Continue this by 2’s until we do 20 merkins/20 WWII’s at the 20th line.
2. Wall-sit-burpee train. Name tells you what it is. 2 burpees and go to end of train. Bear crawl for transportation during second half. Did this from bottom to top of one ramp.
3. Various rounds of exercises at top of several different ramps. Calf raises, leg raises, reverse lunges, Mike Tysons, Carolina dry docks, plank jacks, LBC’s.
MARY: Low flutters, low dollies, stretching.
ANNOUNCEMENTS: Thirsty Thursday next week.
COT: Prayers for The Burgh’s daughter, Lilly, as she gets her tonsils out on Tuesday. Prayers for the Joe Almond family. Joe passed tragically in a car accident last week. 52 years old and lots of life left. Funeral is tom’w. I feel like there was another prayer I’m missing. I’m sorry if so. But the good news is the Lord knows it!
Thanks for playing along today boys! See ya in the morning!