AO: Tradition
Q: Frostbite MECA ,
PAX: Clifford, Frostbite MECA, Moonlight (Samir)
FNGs: None
COUNT: 3
WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury
THE THANG: 8 pull-ups, 10 dips, 12 burpees. Kettlebells: curls, rows, overhead press, sumo squat, chest press.

Join runners for a mosey. 8 pull-ups, 10 dips, 12 burpees. Kettlebells: finish chest press, good mornings, high pulls, tricep extension, lunges. 8 pull-ups, 10 dips, 12 burpees.
MARY: LBC, flutter kicks, low dolly, le plank
ANNOUNCEMENTS:
COT: Prayers for King Louie’s vacation and Moonlight’s back and thanksgiving to God.

Have a great weekend.