AO: f3kannon
Q: Big Tuna
PAX: Cupid, Grandmaster, Squid
FNGs: None
COUNT: 4
WARMUP: Gather up, plant the flag, head over to the parking deck, start the music. Toy soldiers up the ramp and squat/lunges medley back down for typical warm-up: SSH, Hillbillies, Windmills, Arm Circles, Air Presses, Mericans (IC).

THE THANG:
Two groups of five exercises with 20 reps/exercise – 100 reps/round. Do 1 round and run up or down the ramp and back to the start. Group 1: thrusters, b/o row, curls, bell mericans, flutter kicks. Group 2: swings, upright row, tricep extensions, Carolina dry docks, V-ups. Great work – everyone got 6 – 8 rounds in!

ANNOUNCEMENTS: Christmas party coming up on Dec 12th.

COT: Prayers for Cupid and family during their upcoming house sale along with their move. For all of those travelers during this busy holiday season. Prayers for pax present and those not able to join today do to sickness, injury, etc. Always an honor to lead!