AO: f3kannon
Q: Big Tuna
PAX: Cupid, Squid, Iron Swiftie
FNGs: None
COUNT: 4
4 men gathered in the gloom to swing some bells and sling some sweat on a sticky Tuesday morning!

WARMUP: Headed to the deck for dynamic warm-up up and down the ramp – including toy soldiers, over the gates, lunges and walking air presses.

THE THANG: We did a 1 to 2 ratio of each combo exercise – getting to 10 / 20 at completion. We stopped at each level working our way to the top to enjoy the sunrise. Exercise combos included: (1) o/h press / squat, (2) swing / curl, (3) deadlift / b/o rows, (4) swing / tricep extension, (5) upright row / lunges and (6) bench press / pullovers. We finished up with some SSH, low slow squats, calf raises, incline mericans and then down the steps stopping at each level (or door) for 5 weighted squats.

ANNOUNCEMENTS: Thirsty Thursday this Thursday (Juneteenth)

COT: Prayers were lifted up for the pax present and for those not able to join us today. Always an honor to lead this group!