AO: f3kannon
Q: Big Tuna
PAX: Squid, backdraft, Sir Topham Hatt, Grandmaster
FNGs: None
COUNT: 5
WARMUP:
We gathered in the parking deck for today’s beatdown and waited for Backdraft to hobble over (injured – but he takes no days off!). We did some dynamic warm-ups up/down the parking deck ramp and then moved onto typical warm-up – SSH, Hillbillies, Windmills, BDSN’s, air presses, arm circles, mericans, etc (IC)
THE THANG:
Part 1- Workout in Box (WIB) – 16 exercises – mostly kettlebell based – 1 pax picks the card and is the timer – run down and back 1 level while carrying a 20 lb slam ball.
Part 2 – Lt Dans (1 squat/4 lunges) up to 5 squats / 20 lunges) up the ramp and bear crawl back down the ramp (stepping at each expansion joint for a merican)
Part 3 – Wall work – various wall based exercises – on the nearby brick wall – starting with wall sits while each pax called an exercise and continued with calf raises, incline mericans, dips, Mike Tysons, etc. until 6:05, did 1 more round of KB based exercises until 6:10 and then we finished up with stretching / cool down until 6:15 and recover / recover was called.

ANNOUNCEMENTS: K-town 5K race series continues on Saturday and OA OctoberFest is coming up later this month as well.

COT: Prayers were lifted for all pax present and those not able to come out today. Prayed for Backdraft’s recovery from his rolled ankle. Thanks for coming out today – always an honor to lead this group.