Warm up

Pledge of Allegiance


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



Sasquatch sign up


Thanks to Pothole for the opportunity to Q

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