AO: f3highlands
Q: Poutine
PAX: Snowsuit, Sparky, Powerball, Lincoln, buffalo_bill, Gordo, pongo, buckwheat, Gulfstream
FNGs: None
COUNT: 10
WARMUP: mosey followed by Poutine usual
THE THANG: Trailer of Pain delayed a week but the pain no su much. We did the Kettlebell never leaves your hands beatdown. You do an exercise on one side of the parking lot then walk or lunge walk across and do another exercise. All exercises were 12 reps and we did 3 rounds of the following combos.
– curls and bent over row
– Upright rows and shoulders press
– skull crushers and swings
– Dips and squat thrusters
– Outhouse curls and lawnmower
– Sumo squats and halos
Always a killer with KB not leaving the hands. but believe it or not my neck feels a little better.
MARY: W, Poutine Low flutters, double taps, all with KB. Then we added some stretching.
ANNOUNCEMENTS: Trailer of Pain next week weather permitting.
COT: prayers for buckwheat co-worker recovering from accident. Prayers for children and school personnel going back to school.

Thanks for coming to my 7 year anniversary beatdown. It has been a good 7 years with some ups and downs for sure, but you guys helped me navigate thru it all. Always a pleasure leading this group.