AO: f3tradition
Q: HotWheels
PAX: kinglouie, Moonlight, Frostbite MECA, HotWheels
FNGs: None
COUNT: 4

WARMUP:
Tradition Mile w/Warm O Rama blended in
THE THANG:
Goes like this…. We will do 11 different exercises that will equal 1 set.  We will call each run through a set, a lap.
 
Lap 1 = 10 Reps each exercise with a burpee and pull up Rest
Lap 2= 15 Reps each exercise with 2 burpees and a Pull up Rest
Lap 3 = 20 Reps each exercise, with a burpee and 4 jump squats to celebrate Frostbite MECA birthday
recover.

1 Goblet Squat
2 Overhead Press
3 Lawn Mower Pulls
4 Extenions
5 Figure 8
6 Curls
7 Lunge
8 LBC
9 Bench Press
10 Lat pull over
11 Mason Twist

MARY:
Included in The Thang
ANNOUNCEMENTS:
Order your shirts today, don’t delay, get it your way, order and pay to complete your perfect day!
COT: Pray