AO: f3kannon
Q: Sir Topham Hatt , Squid
PAX: Sir Topham Hatt, Grandmaster, The Burgh, Steel Cannon, ChopSaw, schnitzel, Squid, Cupid
FNGs: None
COUNT: 8
Today was a birthday celebration for 51 years of Squid and MQ exchange. The MQ exchange had a lot of burpees to bow down to new MQ.
WARMUP: wind mills, hillbillies, stump hunters, bsn, IST and merkins.
THE THANG: brought back and oldie but a goodie. First workout ever at Kannon on 8/12:17 by trickdaddy.
A slight change with count was 8 IC for 8 years

Round one: merkins, 5 burpees, CDS, 5 burpees, hand release merkins, 5 burpees, diamond merkins, 5 burpees

Round 2: squats, 4 burpees, mtn climbers, 4 burpees, goblet squats, 4 burpees, lunges, 4 burpees

Round 3: mason twists, 3 burpees, lbc, 3 burpees, dying cockroaches, 3 burpees, Freddy merks, 3 burpees

Lighting round: ever exercise above but 8 count not IC and each one followed by 2 burpees

MARY: 1 burpee – stetching with child pose, down dog, cat/cow and final stretch – end 1 more burpee

ANNOUNCEMENTS: thank you Squid for giving 2 years of leading F3 Kannon

COT: prayers for ChopSaw and his wife on loss of Sasha’s grandfather.