AO: f3kannon
Q: ChopSaw
PAX: The Burgh, Grandmaster, ChopSaw
FNGs: None
COUNT: 3

WARMUP: SSH’S, Windmill, BSN’S, Plankjacks
THE THANG: EMOM: Minute 1: 10 Pullovers, Minute 2: 15 Bench Press, Minute 3: 20 bent over rows, Minute 4: 15 Goblet Squats, Minute 5: 10 Thrusters. 5 rounds with 2 Minute rest between rounds. 1st Minute of rest a plank was held. 1st round was waaay too easy for these studs. We decided to go up 5 reps of each exercise every round and substituted KB Swings for the upright row. 1/2 mile run to cool off the legs. Ended up being pretty tough, but we eased in to it like backdraft at The Lair on a Saturday night.
MARY:
ANNOUNCEMENTS: Last chance Thirsty Thursday
COT: Grandmaster brought a good word about overcoming fear