46F and clear windy – 5 core principles and disclaimer announced, welcomed FNG…

Warmaroma: Easy Mozy run to BB court then circle up for exercises:

1 minute invisible jump rope

10 walk-out Merkins IC

10 Heels to heaven IC

10 Imperial Walkers IC

10 merkins IC

10 hillbilly walkers IC

The Thang: Partner up for DORA

100 shoulder taps

200 long swimmers

300 mountain climbers

(Partner runs to fence and back then both do 5 dry docks each on each swap)

When both finished,  hold planks and or squat holds until the six is in.

Main event!

Finally 100 burpees for time challenge:

Pax count / record time for their partner.

12 minutes allotted for first round of burpees – one pax counts up to 100 reps and records time for partner. Next: 12 minutes for 2nd round allowing for the remaining pax to complete their reps

When both finished,  hold planks and or squat holds until time is up.

COT

Announcements:

Clay shoot today, SuperHero 5K next Sat.

Praises/Prayers: welcome FNG Crabgrass for breaking through his comfort zone by posting before work on a Saturday!

Prayers for our pax and families we try to do the right thing even when it’s the hard thing.