AO: f3kannon
Q: Grandmaster
PAX: backdraft, Squid
FNGs: None
COUNT: 3
A little chilly, but Backdraft’s glowing personality always warms the heart. Still we moseyed over to the parking deck to escape the breeze.

WARMUP: SHHs, ISTs, HBs, BSNs, Windmills

THE THANG: Changed things up a little bit, but not a lot. 45s on, 15s off, 8 exercises, then 1 min rest. 4 rounds:
Right Curl and Press
Left Curl and Press
Squat and Calf Raise
Bench Press and LBC
Front Fly and Skull Crusher
Dead Lift and Bent Over Row
Swing and Upright Row
Plank Rotation and Opposite Kick

MARY: Pretzel Crunches each side, Hello Dolly, Flutter Kicks, stretch a bit.

ANNOUNCEMENTS: Nada

COT: Prayers for families of Pax. Thanks for the Pax.