AO: The Iron Cage
Q: Matlock ,
PAX: Narco, Matlock, Xeric, Offside, Training Wheels, Chardonnay, Survivor, @Kompound
FNGs: None
COUNT: 8
WARMUP: String Rippers, Side Straddle Hops, Mosey, SunGods/GodSuns
THE THANG: The North Star Complex:
25 Min AMRAP

10 RDL
10 Overhead Snatches
10 Overhead Presses
10 Goblet Squats
10 Face Pulls
10 Nancy Kerrigans

Between each set of exercises we did 5 explosive jump squats.

This was a burner of a workout.
MARY: Suitcase Carry around the cage
ANNOUNCEMENTS: Welcome Kompound. Kompound just moved here from Austin,TX where he has been with F3.
COT: Xeric shared that his youngest child has just been baptized. Survivor will earn his F3 name today as he fosters positive change in his job to a crew that has been doing it the same way for years. It takes great strength to be the catalyst of change among adults who are set in their ways.