AO: Tradition
Q: Clifford , Frostbite MECA, kinglouie, Gordo, Moonlight (Samir)
PAX: Clifford, Gordo, Moonlight (Samir), kinglouie, Frostbite MECA
FNGs: None
COUNT: 5
People’s Q. Welcome Gordo!

WARMUP: 1 mi run + the usual
THE THANG:
– 3 slow negative pull-ups (hold 3 seconds at top, 3 at middle, 3 at bottom). 10 dips, 12 burpees.
– People’s Q, go around leading one exercise: Kettlebell Curl, KB Lawnmower, KB Clean and Press, Abs Leg Extension, KB Chest Press
– 2 lap mosey
– 8 pull-ups, 10 dips, 12 burpees
– KB Overhead press, KB tricep extension, KB swings
– 2 lap mosey
– 8 pull-ups, 10 dips, 12 burpees
MARY: KB hip bridge, LBC, le plank
ANNOUNCEMENTS: we were joined at the end by the runners. Around the crown 10K Sept 6
COT: :pray: