Bagpipe

WARMUP: Pick up your gear Head to the deck Head to the basement for some warmups - Side straddle hop - Hillbillies - Merkins - Mountain climbers THE THANG: Head to the Top floor for back/bicep - Bent over rows - Curls - Upright row - Suitcase carry Swap weights with someone Head down to the bottom floor for some core - American hammers - Chest press flutter kick - Leg lifts with overhead hold - Slick LBCs Swap weights with someone new Back up to the top for some legs - Squats - Lunges - Calf raises - Wall sit Swap weights again MARY: Head back to launch for a merkin circuit: - Incline - Offset right - Decline - Offset left ANNOUNCEMENTS: Beer run/ruck on 10/24 Terror trails on 10/31 Jingle Bell run on 12/12 COT: Thank your for midriff on his bday