AO: f3tradition
Q: kinglouie
PAX: Moonlight (Samir), Frostbite MECA
FNGs: None
COUNT: 3
WARMUP: 1 mile mosey and the King Louie usual warmorama

THE THANG: TONS of 1kb farmer carries, bell always towards the woods to work both sides…. mixed in between the carries (always combined with 3 pull ups and 5 merkins were:
4 set of 10 swings
2 sets of 10 goblet squats
2 sets of 10 tricep exentions
2 sets of 10 curls
2 sets of 10 halos

Near the ending we switched the pull ups to only two, with a focus on form and negative. 2 pull ups of: 5 seconds at the top, very slow 5 count lowering all the way to the bottom to full extension.

MARY: 60s plank, stretching: downward dog, cobra, butterfly, baywatch

ANNOUNCEMENTS: 2nd Murph this Friday.