One last tabata-style beatdown -- gonna have to bring out something new as the pax numbers seem to be dwindling. Not sure if it's a "summer" thing or "some other" thing.

Started with a mosey (butt-kickers, high knees, nur, karaoke) followed by Imperial Walkers, strawberry pickers, and SSH.  It was a 5 minute warm-up before...

The Thang:
50 seconds of work and 20 seconds of rest for 5 exercises followed by 2 1/2 minutes for a run around the WD parking lot
Set 1: Merkins, Long swimmers, WWII sit-ups, Moroccan Nightclubs, and Squats
Run
Set 2: Merkins, Plank, LBCs, Overhead Claps, Speed skaters
Run
Set 3: Merkins, Bridge (switch legs at 30 secs if doing single leg), Banana hammocks (switch sides at 30 secs), SSH, Hello Dollies
Run
Set 4: Merkins, Push the Rock, Reverse Crunch, Step back lunges, and CRUNCHY FROG
Run
Set 5: Merkins, Superman, Penguins/Heel-taps, Plank jacks, and E2K (knee to elbow)

CoT: 
Announcements: Anyone interested in a Visible Men Academy project on July 18, 19, and 20 -- contact @Brutus; 8/21 De Soto Triathlon; Augusta Half-Ironman in Sept; WildPax the weekend before Thanksgiving (more details to come); Ragnar -- Dec 2nd and 3rd
TaPs: Continued prayers for @Usher's friend Pete, @Mrs. Doubtfire as they undergo treatments; praises for @Ripken's foot improving and also being able to post; heartfelt prayers for @Yukon and his family as his wife passed away (some may remember she had suffered multiple medical issues in recent months) -- this time is going to be challenging for this family, and I don't have any additional information at this time.

Good work by those in attendance and it was great to @Stagecoach back in the gloom! Shameless plug to get the 7/18 Dixieland MONDAY spot filled or someone will be designated.  Actually there is still a lot of July open, so remember the 4th Core Principle...

-AirWolf