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
