AO: Tradition
Q: Clifford , kinglouie, Frostbite MECA, Moonlight (Samir)
PAX: Moonlight (Samir), kinglouie, Frostbite MECA, Clifford, Miniblock , Kaleb
FNGs: 1 Kaleb
COUNT: 6
Ran into an FNG (Kaleb) at the pull-up bars. He joined us for part of the beatdown and we invited him back next time at 5:30.

WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury.
THE THANG:
– 8 pull-ups, 10 dips, 12 burpees.
– Murder bunnies with kettlebell to grate and back with merkins in between.
– Abs leg extension, side crunch.
– 12/2 ladder with KB sumo squats and merkins.
– KB sumo squat to high pull, goblet squat, squat to press. KB swing.
– Jog a lap, 8 pull-ups, 10 dips, 12 burpees.
– KB curl and tricep extension
– Jog a lap, 8 pull-ups, 10 dips, 12 burpees.

MARY: WW2, LBC, Le Plank
ANNOUNCEMENTS: Viva Espana! Reminder about coffee fellowship this Thursday (7/23).
COT: Thank God for another day!