Disclaimer: Not a professional modify as needed

Warm-up

1 min Stretch OYO

15- SSH (IC)i

15- Wind Mill (IC)9

15- Imperial Walker (IC)

15- Merkins (IC)

15- Big boy Sit-Up (OYO)

1- lap around the parking lot

The Thang:

Partner up: One partner does exercise while other does Kings Chair on wall then alternate( 40 yards up hill)

– Bear Crawl then jog back

-Lunge Walk then jog back

-High knees then job back

-Sprint the jog back

– 2×10 count

Mosey to next wall

– 50 Dips (OYO)

– 20 Irkins(OYO)

-20 Derkins( OYO)

-20 Merkins (OYO)

– 1x 10 count

Mosey to library ( incline hill)

-20 lbc

-10 Rosalitias( IC)

-15 Box Cutters (IC)

-15 American Hammer( IC)

-15 Flutter Kicks (IC)

Mosey

Carolina dry Docks

10 then 15 yard jog and do 9.. back and forth until your down to 1

Slow mosey back to COT

Circle up each pax takes an exercise

Bazinga- diamond merkins

Cartel- mountain climbers

Sapper- Superman/ Pull the cord

Blackhawk-SSH

Samurai- Slow squats

Kindergarten Cop- Planks

Iron Sights- Merkins

Snapper-

Swamp Fox-Hello Dollies

End with some cool down stretches

Announcments

       – Read your news Letter

  Prayers

      – Country

     – men in blue

    – Everyone out traveling and doing missionary work

    – Sick friends and family members

SAPPER – great prayer to lead us out.