Warm Up

  • SSH X 20
  • Sun Gods X 20 Forward and Backward
  • Good Mornings x 15

Moseyed just down around the circle at the waterfront to get the blood flowing ending at the”Judgement Wall”

Performed “7’s”

started on the street in front of the wall with Wall Burpees – did 6 burpees and finished with a jump onto the curb and then a jump up on the wall . Bear crawled across the street and performed WWII ‘s . Rinsed and repeated until done.

Moseyed to Sweet Things and partnered up.

  • Decline Sit Ups x 15-Rinsed and Repeated for two sets

Moseyed to the wall at the Coffee Caboose

  • Got in a line&performed a new one for us – ” The Devils Shoulder March” Placed feet up on the wall and hands on the ground and walked down the wall from one end to the other. 35 yds. Shoulders burning now!!

Moseyed to FBC to find our Cinder Blocks.

Each PAX performed a circut of

  • 10 curls
  • 10 clean and press
  • 10 tricep extension
  • 10 over head circles

* between each exercise each PAX had to leave their block and do a run around the “city block”

Moseyed back to the “judgement wall”


  • 10 one legged box squats-each leg
  • 10 Bulgarian split squats-each leg

Moseyed to a wall and each PAX performed 20 balls to the wall shoulder touches with a jailbreak back to the flag.

At the flag we had 2 minuets so we finished with 30 flutter kicks to finish up .


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