AO: F3Kannon
Q: Big Tuna
PAX: Cupid, Squid, schnitzel, Risky Business
FNGs: None
COUNT: 5
WARMUP:
Short mosey over to the nice open spot between the buildings for: Low Slow Squats, Hillbillies, Windmills, Burpees, Back Draft Saturday Nights, Low Slow Merkins, Arm Circles, Burpees – time to get the classic rock fired up and away we go.

THE THANG:
Part 1 – 5 x 100 + 100: we did 5 exercises (merkins, squats, bonnie blairs, dips and plank jacks for 4 rounds (40x, 30x, 20x, 10x) each round was followed by a short run with 25 SSH and then return to starting point.
Part 2: 200 reps – we did 5 rounds with 40 reps per round, exercises included decline merkins/step-ups, incline merkins/reverse lunges, hand release merkins/monkey humpers, donkey kicks/air presses, wall jump touches/forward claps.
Part 3: Chedder Shredder – with merkins/sumo squats – this is always a favorite!

MARY: Back to the starting point for pax choice of abs work!

ANNOUNCEMENTS:
MECA Field Day at Kannon on 4/29 – check with Grandmaster on what help is needed – lots of opportunities to show off this fine AO!
COT:
Thanks to @Schnitzel for taking us out today. Prayers were lifted up and always remember to give thanks for your health, wellness and this opportunity to get out and enjoy fitness, fellowship and faith today and every day. Always a privilege and honor to lead this fine group of HIM’s!