AO: f3kannon
Q: The Burgh
PAX: The Burgh, ChopSaw, schnitzel
FNGs: None
COUNT: 3
WARMUP: triangle up for some of the usual warmup
THE THANG: grab a plate and complete 20 curls then sprint 80% effort around the median. 5 rounds. Then 20 presses and sprint for 5 rounds. Then 20 bent over rows and sprint for 5 rounds. Between each round some ab work.
MARY: more ab work for 2 minutes
ANNOUNCEMENTS: Mt Afton and Damn to Damn
COT: prayers and praises for Cupid and the first week of retirement. We miss the cue already.