AO: Tradition
Q: kinglouie ,
PAX: Moonlight (Samir), kinglouie, Frostbite MECA, Clifford
FNGs: None
COUNT: 4
Tradition Mile Run
WARMUP: The King Louie usual
THE THANG: carry balls to the portico for…
Set 1: 15 goblet squats, 20 kb swings, 15 merkins – mosey to the bars and do 5 pullups… mosey back and repeato for a total of 5 rounds
Set 2: 5 kb lunges each leg, 5 kb reverse lunges each leg, 5 clean and press each arm – mosey to the bars and do 5 pullups… mosey back and repeato for a total of 3 rounds
**Also a run break with 2 runners who almost missed us due to our location in the portico, run to the golf course and back around 5:52AM
MARY: stretching
ANNOUNCEMENTS:
COT: