WARMUP: poppins led off with 20 SSH, 10 WM, 10 Merkins (IC) then some honeymooners and downward dig

THE First THANG:
3 laps around the AO with 5 pain stations each lap (1st time through do exercise 1, 2nd time through do exercise 2, 3rd time through do both exercises)

station 1)
exercise 1: 5 burpees
exercise 2: 10 star sits

station 2)
exercise 1: 5 bomb jacks
exercise 2: 15 monkey humpers

station 3)
exercise 1: 5 jump squats
exercise 2: 20 merkins

station 4)
exercise 1: 5 jump lunges
exercise 2: 25 LBCs

station 5)
exercise 1: 5 knees Tar Jar
exercise 2: 30 plank jacks

THE Second THANG:

un-BEAR-AB-le Ladder

cones at 10, 20, 30, 40, and 50 yards

bear crawl to first cone, do 10 American Hammers, crawl bear back to start

bear crawl to first cone, do 10 AH, bear crawl to second cone, do 20 shoulder taps, crawl back to start

you get idea… 30 yard mark was 30 flutters, 40 yard was 40 LBCs, 50 yard was 50 plank jacks

THE Last THANGs:
mosey to pullup bars – each PAX does 5 pullups calling up – other PAX perform merkins on the up call

Mosey to big hill and do Indian Run up and down hill while 1 PAX drops and does 2 burpees and sprints to catch line of runners.

MARY: no time

ANNOUNCEMENTS: Bethel Men’s Shelter Creole – first Thursday of August

COT: be there