AO: f3kannon
Q: Grandmaster
PAX: Cupid, Loafer, Steel Cannon, The Burgh
FNGs: None
COUNT: 5
The Q must take responsibility for the result of the workout. So when TheBurgh said he could only stay for 15 mins, what was planned to be the last stop of the day became the first stop. Then Loafer said he wouldn’t be doing a lot of running and would just ruck and meet us after. No says I. We will modify as necessary.

WARMUP: Mosey to the OG AO for SSH, IST, Windmills, and arm circles.

THE THANG: Mosey over the block line at the Stadium and pick up a long block for Curls, Military Press and Bent Over Rows. On your six for Bench Press, Pull Overs and Weighted LBCs. Exchange the big blocks for two small ones. Front Raises, Skull Crushers, Side Flies and Bent Over Flies.

Mosey across the street to a short stairway. TheBurgh was gone by now so we made three stations and had the timer run around two planters. Stations were Incline Merkins, Dips and Decline Merkins. Then a round with RBCs, Leg Lifts and LBCs. Lastly two rounds with Step Ups facing center, left and right.

MARY: Mosey back to the AO for ab-orama: Flutter Kicks, Hello Dolly’s, Pretzel Crunches left and right. Then some Broga.

ANNOUNCEMENTS: Mow the grass.

COT: Prayers for Cupid writing and delivering a eulogy soon. Tomorrow is Pentecost Sunday. Be sure to welcome the Holy Spirit to your church service.