Warm up
Pledge of Allegiance
10 SSH IC
10 good mornings IC
50 Circle Merkins
5 Burpee penalty for Lynyrd Skynyrd who went to a different park in Ayden
Mosey to the corner of the parking lot for squat suicides
Shuffle to the line and perform 5 squats/back petal back – 9 lines
Mosey to the new playground for an AMRAP
10 swerkins shuffle to the shelter 10 bench sit ups
Mosey to the sand volleyball court for BLIMPS
Burpees 5 at each corner
Lunges 10 at each corner
Imperial walkers 15 at each corner
Merkins 20 at each corner
Plank jacks 25 at each corner
Squats 30 at each corner
Mosey to the rock pile and grab one
4 supersets of 7’s and OH tricep extensions
Mosey back to the parking lot for sprints (Pothole is fast)
Finish up with 30 seconds of LBS’s IC
Prayer requests:
Aquaman’s family
Abu’s dad
Travel mercy for Rafiki
Announcements:
Sasquatch sign up
Thanks to Pothole for the opportunity to Q