Pledge of Allegiance.

Warm Up:  1 Burpee; 20 SSH; 10 MC’s; 10 Butt Kickers

The Thang:

  • Mosey to Mount Murphy. Run the stairs one lap and do 5 burpees. Rinse and repeat going down on the count of burpees until 1
  • Mosey to the Pirate Statue for 1 minute of step ups; 20 derkins; 20 dips. Rinse and repeat for two more rounds
  • Mosey to the Minges Tunnel. Each PAX calls 10 seconds BTW followed by alternating PAX calling 5 wall touchs and 5 WWI (4 Rounds)
  • Mosey to the Tennis Courts for 4 Corners.25 flutter kicks and bear crawl to corner 2.  25 plank jacks and sprint to corner 3.  25 LBC’s and bear crawl to corner 4.  25 mountain climbers and sprint to corner 1 and back to corner 4.  We did another round of 4 corners stacking the 4 exercises in a 10 count before heading back to the flag.

Prayers request:

Injured & sick Pax.

Leaders of our Nations, State & City.

College student taking finals.


See website.

Thanks for the opportunity to lead.

Always take the high road.


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