Thorough disclaimer and lots of banter about Seacrest not posting for his own called pre-run.

Jog to the back parking lot for a little warm up consisting of Side Straddle Hops

Carolina Dry Docks

Squats

LBCs

Lots of American Hammers

Mosey to the lot with the wall for some up and overs

Start on the line and run to the wall, jump over, jump back over and back to the starting line.  Repeat 4 more times for a total of 5.

Pick your favorite spot on the wall and get used to it for a series of varied Muscle Ups.  Q calls the up and down with occasional 10sec holds at the top.

Mosey to the playground.

½ the PAX does 15 Swing Crunches with the other ½ does 20 Merkins.  Flapjack then repeat the set.  We need to get with Rooney to have Pull Up bars reinstalled ‘cause it’s just not the same without them.

End with a varied pace of Peter Parkers.

Hand off to Ginsu.

Mosey to the football stadium stairs for jump squats (x15)

Run up stairs, calf raises (x40)

Run back down to bottom of stairs & burpee (x5)

Repeat 2 more times for a total of 3 rounds

Mosey to football field goal line

LBCs (x15)

Roll over for clapping merkins (x10)

Roll back over for LBCs (x15)

Boat & canoe…for what seemed like forever

Still on goal line, lunge walk toward the other end of the field until signal

Upon Q signal, sprint to other goal line

LBCs (x20)

Back to lunge walk/sprint length of field

Clapping merkins (x5)

Rinse & repeat once more for total of 3 times

Mosey to COT for some Mary

Dead cockroachs (x15)

Protractor for a while

COT

Prayers for our country, our marriages, our jobs.

Gump closed us out in prayer to SkyQ.