AO: f3kannon
Q: Cupid
PAX: backdraft, Grandmaster, Squid, Cupid
FNGs: None
COUNT: 5
WARMUP: no warmup. Get right to it.

THE THANG:
3 sets of each. 12 reps each set. 1st set – normal tempo (1sec/rep?); 2nd set – 8 count reps (4 sec/rep); 3rd set – 8 sec/rep

Curls,
Squats,
Mercs,
Lat leg raises,
Lat rows,
Lbcs,
Skull crushers,
Calf raises,
Lat pullovers

MARY: no mary.

ANNOUNCEMENTS:
Stay ahead of the curve. Grab a Q!
Aug 13 – changing of the guard!

COT: prayed for pax