Warm Up:

  • SSH x 20
  • Windmills x 10
  • Fazio Arm Circles – 10 x Forward, 10 x Backward

The Thang:

  • Indian Run to the shelter at White Deer Park.
  • Merkins / Derkins x 10
  • Buddy Run x 7 loops around the lot, opposite direction of partner; Alternate 5 Burpees and 10 Buddy Merkins each time you meet your partner.
  • 20 Dips at the shelter

The Beast

Mosey to first line, 10 x Merkins, mosey to next line, 20 x Air Squats, Walking Lunges to end,
turnaround, Walking lunges to 20 x Air Squats, Mosey to 10 x Merkins
Indian Run back to the shovel flags

Mary:

  • 20 x Freddy Mercury’s
  • 20 x LSF
  • 20 x LBC’s

COT:

Announcements – South Wake shirts available on F3 Nation. 9/11 stair climb.
Prayer Requests: Lab Rat’s grandparents (health); Stretch’s nephew (in recover, checked himself out).

BOM – Prayer led by YHC