AO: Tradition
Q: Frostbite MECA ,
PAX: Clifford, Frostbite MECA, Moonlight (Samir), Dune
FNGs: None
COUNT: 4
People’s Q. Welcome Dune on a nice Friday.

WARMUP: 1 mi run, SSH, penny picker, windmill, LSS, merkins, Freddy mercury.
THE THANG:
– 3 pull-ups (3 second hold at top, middle and bottom), 10 dips, 12 burpees
– Kettlebell curls, KB bent over row, KB sumo squat, KB single arm overhead press
– Mosey with runners from the Valley
– 8 pull-ups, 10 dips, 12 burpees
– Abs leg extension, Superman’s, Mike Tyson merkins, calf raises from curb
– 2 lap mosey
– 8 pull-ups, 10 dips, 12 burpees
– KB chest presses
MARY: KB LBC, flutter kick, le plank.
ANNOUNCEMENTS:
COT:
Have a great weekend!