AO: f3kannon
Q: Big Tuna
PAX: backdraft, Squid, Sir Topham Hatt
FNGs: None
COUNT: 4
4 men gathered amongst a temporary village of traveling cyclists and headed to the parking deck to avoid disturbing their rest. Old school rock was brought up on the speaker and we rounded up BD to get started.

WARMUP: Short mosey and then typical warm-up exercises were done(IC); SSH, windmills, hillbillies, IST’s, arm circles, air presses, mericans, mountain climbers.

THE THANG: 3 rounds of 5 different exercises followed by walk up one of the adjacent ramp or stairs. We got thru each round twice and then finished up with a bonus round of dips, incline mericans, lunge/squat combo and then Mike Tysons.
Round 1 (15x): o/h press, bench press, curl, tri ext, pullover
Round 2 (20x): squat, lunge, calf raise, swing, halo
Round 3 (25x): SSH, merican, air press, o/h clap, CDD

ANNOUNCEMENTS: Come out this Friday for Sir Topham’s farewell Q – may be some special visitors and guests. Show to know!

COT: Prayers were lifted up for pax that are moving away from the area and all pax that are sick, injured or not able to join us today! Make it a great day!. Always an honor to lead this group!