Rotating Q Sparrow leading off. FNG-1 is Penny Wolf. Good turn out for Friday. The Friday Fun run trio of Dr Doolittle, Mater and Sonar made a cameo appearance looking very sweaty and not a lot of fun!
Warm up
WM, TS, CP, MC, SS, U/D Dog, Calf’s on stairs, stairway to 11.
Main Thang
Did: curls, trifecta, dead lift, rows, sumo squats rotating clockwise after each exercise. Everybody got to use KBs from 20-50lbs. After 1 round we rotated Qs with each picking an exercise. Can’t recall which but each interesting in its own way. After one rotation moved to parking lot for KB drag. In plank position 4 drags of kb followed by +1 merkin till count reaches 10. Got us to top of lot. Real fun! Did some more pax choice exercises involving running and carrying KBs before returning to launch pad.
Mary
Time was up so prayed out. Thanks for showing up!