AO: ao_the-iron-cage
Q: Flo
PAX: Disco, Bunsen, Training Wheels, Flo
FNGs: None
COUNT: 4
WARMUP:
SSH x 10(IC)
Sun Gods x 10(IC)
God Suns x 10(IC)
Monkey Humpers x 10(IC)
Strong Rippers x 10(IC)

THE THANG:
Iron Cardio Week 1
30 min AMRAP
1 KB Clean
1 KB Press
1 KB Squat
Alternating sides each set

ANNOUNCEMENTS:
All PAX took first step to earning the AO redwood patch.*
PAX signed the F3 kettlebell
Named new AO “The Iron Cage”
5 year anniversary this Saturday

COT:
You had to be there

*discussed special considerations on case by case basis to reward those who are supporting the new AO but have struggles that prevent them from making launch plus 5 of first 6 beatdowns

YHC rolled in hot and took time to go over program tracking and log sheet so we didn’t have time for Mary this week.

I am so thankful to all who have supported this new AO. We will have some kinks to workout along the way but I believe this is going to be a huge blessing to our region and I’m sooooo excited to have such a strong core of awesome HIMs supporting this. I can’t wait to see where this journey takes us. Great work to all, it is an honor and privilege to be on the journey with y’all and have a chance to lead. Let’s get after it men :kb: