Once again, it was my honor and pleasure to lead this elite group of fine men through the beatdown.

Warm Up (no run)

• 5 burpees
  • Dynamic stretching: Knee to chest, heel to but stretch
• 5 burpees
  • Walking hamstring stretch
• 5 burpees
  • Toy soldiers
• 5 burpees
  • Bird Feeders
• 5 burpees
  • Lunge progression (forward, side, backward)
• 5 burpees
  • SSH
• 5 burpees
  • Germans (short swim, long swim, open/close arms)
• 5 burpees
  • Merkins (x10 each)
    • Regular
    • Narrow stance
    • Wide Stance
• 5 burpees
  • Planks: (30 sec each)
  • Prone/side (leg if you got it)
  • Plank Jacks
  • Shoulder taps
  • Peter Parkers
  • Supine (with leg lift)
• 5 burpees

The Thang

• 50 American hammers,
• 50 side straddle hops,
• 50 LBC, and
• 25 Narrow Squats.

Run a lap around parking lot

• 25 incline merkins,
• 25 step-ups (each leg),
• 25 decline merkins,
• 25 big boy situps, and
• 50 dips.

Run a lap around parking lot

• 20 Germans long swim,
• 45 wide stance squats,
• Bear crawl  across parking lot and back, and
• 20 backward lunges half the parking lot and back.

There was just a couple of minutes left so finished with a round of Mary.

Prayers: Bing heart rhythm, Maui professional decision, Hammerhead arm.