AO: f3rollingstone
Q: SchoolBus
PAX: ti, Big Tuna, Detention, Manwich, heatstroke, Vespa-Odell
FNGs: None
COUNT: 7
Welcome back to ti and heatstroke

WARMUP: SSH IST Ran some lines, windmill weed pickers, arm circles, Merkins, plank jacks, Parker peters,
THE THANG: kettle bells
Rd1: 10x of the KB swing list,
Slowzy lap
Rd2: repeat with 20x
Slowzy lap
Rd3: 10x of the squat thruster list
Slowzy lap
Rd4: repeat with 20x
Slowzy lap
3 min of choose your own exercises

MARY: little baby bell crunches, pretzel stick, American Hammer, low dolly, Freddie Mercuries

ANNOUNCEMENTS: Take advantage of F3. It may be free however it’s shouldn’t be taken for granite. The dog pound AO is shutting down after this week.
COT: prayers for Manwich nephew, Liam recovering from CO2 poisoning,

Praise report: my boss Dan’s recovery from heart valves replacements,