Warmup:  Slow mosey with high knees, bear crawls, lunges and merkins.

The Thang:  Moseyed to TCES baseball field for a ‘low to the ground’ beatdown.  Tour of bases 3x for 20 reps each with burnout after each rotation.

Creep                1st Base                  2nd Base                 3rd Base 

• Tour 1 – Bear Crawl         Box Cutters               Merkins                  Donkey Kicks,

Home Base Beatdown – Metallica’s ‘Creeping’ Death Song,

( Sphynx Plank up and down for intrumentals to ground roll merkin for lyrics ),

Creep                1st Base                  2nd Base                 3rd Base 

• Tour 2 –    Crabwalk          Flutter Kicks      Diamond Merks        Thrusts,

Home Base Beatdown – Metallica’s ‘For Whom the Bell Tolls’ song,

( Kneeling Standup Squats for instrumental to Carolina Dry Docks for Lyrics )

Creep                1st Base                  2nd Base                 3rd Base 

• Tour 3 – Sphynx low crawl, Hello Dolly’s       Wide Merks             Side Thrusts

Home Base Beatdwon – Metallica’s ‘One’

( Honeymooners to Crab dips with Jack Webbs in between ).

Discussed the topic of the month “Control” and to release things we cannot control and drive hard for the things we can and are called to do.

Prayers for all those with ailments especially local cancer survivors, patience and guidance to honor equality for women, and for Routers family as he travels.

Announcements:  FishStix 5k fundraiser, the Green Beret foundation charity.