Warmup 1:  Jog to 1/2 speed, then butt-kickers, lunge walks, side shuffles ( l, r ), and high knees.

Warmup 2:  Circle of Power with windmills, front straddle hops, moroccan midnighters and egoscue grip stretch

The Thang 1 – PAX partnered up for a super set burn around the Box for 15 reps on exercise then bodyweight superset to failure.

• TRX ( Y Fly, T Fly, A Fly ) supersetted with tip toe squats,
• Incline & Decline Merkins on trailer hitch supersetted with dynamic lunges,
• Battle Ropes ( bullwhip, lunge painter, arm circles ) supersetted with side straddle hops
• Slam Ball ( Burpees & American Hammer ) supersetted with Peter Parker Merkins,
• PARTNERED for bench toe touched x2, Dips & Pull ups to failure, slam ball slams & 100lb barbell squat presses.

The Thang 2:

• 5 Pax grabbed the 3 slam balls ( 20lb, 16lb, 12lb ) and the 100lb barbell and followed the rest for a tour of the parking lot corners.
• 5 burpees, 5 flutter kicks, 5 gorilla hops ( r, l ), 5 bombjacks ( weights were pressed by PAX )
• Pax switch on the weight carry and rinse and repeat to each corner.
• Ended with plank walk for 50 yards to right then left.

COT

• Prayers for Royales neice who is learning to drive,
• Prayers for Double D’s Uncle,
• Prayers for all Charlotte area students, teachers, admins and parents going back to schools today.
• Praise – all PAX, especially today’s attendees.
• Announcements:  P200 race, Invergence