AO: Tradition
Q: Clifford , Frostbite MECA, Moonlight (Samir)
PAX: Moonlight (Samir), Frostbite MECA, Clifford
FNGs: None
COUNT: 3
Peoples Q.

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 Curl, KB swing, KB tricep extension
– Mosey w runners
– 8 pull-ups, 10 dips, 12 burpees
– Abs leg extension, Superman’s, KB chest press, KB good mornings
– 2 lap mosey
– 8 pull-ups, 10 dips, 12 burpees
– KB overhead press, KB rows, hip bridges
MARY: LBC, spinal twist, plank
ANNOUNCEMENTS: Isotope convergence this Sat, Machu birthday beatdown on Tues
COT: prayers for those in Nepal and others effected by natural disasters