AO: f3kannon
Q: Grandmaster
PAX: backdraft, Big Tuna
FNGs: None
COUNT: 3
Same guys as last time. Same movements, too.

WARMUP: SSH, HB, IST, Windmill, BSN, Arm Circles
THE THANG: 4 rounds, 45s on 15s off:
Side crunch and curl, right side
Side crunch and curl, left side
Squat and press
Bench press and LBC
Front fly and skull crusher
Dead lift and bent over row
Calf raise and upright row
Plank rotation with opposite donkey kick
MARY: Stretch a bit
ANNOUNCEMENTS:
COT: Prayers for safe travels and vacations.