Conditions: 39 F with a slight breeze.

Warmup
30 SSH
20 LBAC
20 Overhead Claps
20 Front Claps
20 Raise the Roof

Workout
7 Minute AMRAP (20 Each)

Round 1
Bottom of Concrete Monster
LBCs / American Hammers
Top of CM
LBAC (10 Forward/10 Reverse) // Raise the Roof

Round 2
Bottom
Flutter Kicks / Single Leg Bridge Pullover (10 each Leg)
Top
Front Claps / Raise the Roof

Round 3
Bottom
SSH / Battle Rope (10 each Arm)
Top
Toy Soldiers / Renegade Rows (10 each Side)

In Cadence Work (10 each)
Wrist Flexion / Extension
Triceps Extensions (Overhead)
Curls
Triceps Extensions (Bent)
Bent Rows
Nut Crackers

Mosey back to the flag and return bricks.

Circle up with 6 minutes left on the clock.

Cool Down
10 SSH
15 LBAC
10 Overhead Claps
10 Front Claps
10 Raise the Roof
Plank

Count: 8

Name: No FNGs

Announcements:
Saturday workout at Terrapin 6 am
Thursday 2nd F has a new time – 12:15 pm at Fusion

Prayer Requests:
Spud and Family
Kobayashi’s mom

NMM:
Strong work put in by all.
Things heard during the workout-
Was that supposed to be hard?
A Kobayashi Q without a plank is like sex without a finish.