WARMUP: Mall Cop slow weed pickers, phelps, sun gods and book openers
THE THANG: 0.0 w/ compound movements
• CURLS
3-0-1-0 – curl up for 3, hold for zero, curl down for 1, no rest
1-0-3-0 – same but in reverse
Squirrels – squat curls
Squirrel press
• ROWS
Bent over L
Bent over R
Bent over both arms
Clean into chin row
• LUNGE
Forward L
Forward L w/ American hammer style twists
Forward R
Forward R w/ American hammer style twists
Reverse L
Reverse L w/ toe taps
Reverse R
Reverse R w/ toe taps
• Peter Parkers
• Plank until defeat
• Profanity merkins until we were saved by the clock
MARY: none
ANNOUNCEMENTS: Maybe
COT: Bestest ever

Mall Cop Coupon: the most meaningless award in F3 Cherokee went to Big Papi today for his crows clearing farting and ruining his underwear