[the_rock] You Spin Me Round

AO: _Rock
Q: Recalc- Keith Balaniz
PAX: Two Hand Touch, Black Hat, Fire Marshall Bill, Mcruff, Sledge-O-Matic, , Skunked
FNGs: 1 Skunked
COUNT: 8
WARMUP:
THE THANG:
Cinder Block Tabata
3 minutes work each round repeating sequence until timer goes off
Rnd1
4 burpees, 8 Press, 12 squats
Rnd2
4 Burpees, 8 swings, 12 thrusters
Rnd3
4 burpees, 8 rows, 12 reverse lunges

2x through

You spin me round
Small circle- start by passing sandbag around, add 1 cinder block and another cinder block – go until song is over

Small circuit
Curls, single leg RDL, big boi, rows, plyo merkin

MARY:
ANNOUNCEMENTS:
Blood drive, keep an eye on calendar
FNG – tom Robinson from Lawson. EH by sledge. Worked out in Colorado Springs in the beer industry, – option for name Lager – nope Skunked
COT:
Prayers up for 2 hand touch grand mother in law- passed away he’s headed up to king island for services. Tom’s dad has some surgeries this week