Warm up

SSH
Moroccan Nightclub
Imperial Walker
Hillbilly Walker
Low slow squat
Merkins
Honeymooner
Downward Dog
Hamstring Stretch

The Thang:

Bear crawl Commander (Indian) Run in parking lot (or safe area to do so)

Lap around park
10 ofs round robin – what went well/acceleration opportunity (stop at each swing)

Lunges
Kraken Burpee
Merkins
LBCs
Others I can’t recall

Run to amphitheater
Dora (deep thinking Dora)

100 merkins
200 squats
300 LBCs

When complete each pax will think of a way to

Serve God
Serve Family
Serve F3 Brothers or community

15 Apollo Ohnos
15 Incline Merkins

Abs workout
15 each
Box Cutter
Leg Lift
V Up

COT
Name a Rama
Announcements
Prayers and praises