AO: f3kannon
Q: Big Tuna
PAX: Cupid
FNGs: None
COUNT: 2
WARMUP: 2 pax gathered in the nice and dry parking deck for some dynamic movements up and down the ramp. We did toy solders, lunges, over the gate – both directions, knee lifts, quadraphelia, etc.

THE THANG: We did 12 KB based exercises – starting at with 1 rep at starting at one end of the parking deck ramp and increasing by 1 at every parking stripe until we reached 10 at the other end and then carry your bell back to the start. This 1 to 10 progression always adds up to 55 reps so we reached 660 reps total. Exercises included: Swings (R/H and L/H), O/H Press (R/H and L/H), Bent Over Rows, Squats (Goblet and T Bag), Bell Mericans, Curls, Tricep Extensions and Lawnmower Pulls (R/H and L/H) . Finished with calf raises, lunges/squat medley and stretching until time was called. Some exercises were definitely tougher than others to get to 55 at the end.

ANNOUNCEMENTS: Congratulations to Grandpa Cupid! His new grandson arrived over the weekend!

COT: Prayers were lifted for Cupids daughter and new grandson as well as for all pax that were present and those not able to post due to sickness, injury, and any other obstacles. Prayers for F3 Barney from Southport who is recovering from heart attack after yesterday’s beatdown. Thanks for coming out today and always an honor to lead this group.