AO: Tradition
Q: kinglouie ,
PAX: Clifford, Moonlight (Samir), kinglouie, Frostbite MECA, Balto
FNGs: None
COUNT: 5
WARMUP: 1 mile mosey, slightly shorter warmorama
THE THANG: do all the sets below, run to the golf course and back with the runners when they stop by.

Set1:
Squat Prison (slow squat, slow curl at bottom, curl at top) x 5
Forever Pullups (3s at top, 3s to halfway, hold 3s, 3s down to bottom, 3s hang) x 2
Repeato 4 times
Set2:
Halo Press x 4 each direction
Hand-Release SLOW Merkins x 7
Repeato x 3
Set 3:
Single Leg Deadlift x 5 one side
Clean the bell for a racked carry halfway across the lot
Single Leg Deadlift x 5 other side
Clean the bell for a racked carry back across the lot
Repeato x 3
Finisher:
Death Squats (30s hold at the bottom of the squat then 3 perfect slow squats) x 3
MARY: LBC x 35, Plank, stretching
ANNOUNCEMENTS: Converge with THe Bridge tomorrow
COT: