AO: Tradition
Q: Clifford , kinglouie, Frostbite MECA
PAX: Clifford, kinglouie, Frostbite MECA
FNGs: None
COUNT: 3
People’s Q.

WARMUP: 1 mi run and the usual.
THE THANG: 3 pull-ups (3 second hold at top, mid and bottom). 10 dips. 12 burpees.
Abs leg extension, WW2, kettlebell goblet squat and snatch to overhead press, KB curls and lawnmower rows

Mosey with the runners. 8 pull-ups, 10 dips, 12 burpees. KB chest press, KB little baby crunch, KB swing, KB tricep extension, KB single leg deadlift.

1 lap mosey
MARY: plank, stretch, cool down
ANNOUNCEMENTS: R2D2 lumberjack beatdown at the bridge Sat morning 7 am and birthday fellowship at 760 Craft Works brewery at 7 pm Sat
COT: