AO: The Iron Cage
Q: Training Wheels ,
PAX: Offside, Chardonnay, Survivor, Training Wheels, Omaha
FNGs: 1 Omaha
COUNT: 5
WARMUP:
Sun Gods
God Suns
Michael Phelps’
Side Straddle Hops

THE THANG:
“Bend the Knee(s)”
A kettlebell workout done on your knees.

Halos with a tricep extension
Crush Curl 2 Press
Upright Row
Around the World
Horn Curl 2 Press
V Raises

12 reports of each exercise, then…take a lap around the parking lot.
4 Rounds
25 minute timer

MARY:
Our Farmers Carry ritual around the cage

ANNOUNCEMENTS: All the regulars…book club, summer yeti challenge, 14ers…

COT: Our COT was omitted in lieu of a FNG ceremony…FTC F3, help me welcome our newest brother…Omaha.