WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers

THE THANG:

Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers

Mosey

Station 2: 10 Merkins, 15 air squats, 20 big boys, 10 burpees

Mosey to the wall

Station 3: PAX stayed in wall squat, while we snaked down the line bear crawling out 10 yards and performed 5 wide arm merkins, then crab walked back. Then walking lunges out to 5 squats and walking lunges back.

Mosey

MARY: 30 LBC, 15 Box cutters, 15 Freddie Mercuries, 15 Flutters, CELEBRITY @slapshot 30 hello dolly’s, and a much needed 15 second body destroyer

ANNOUNCEMENTS: 9/11 stair climb, HIM Camp, and the jam-packed newsletter

COT: praises for new family members for @grassy knoll and a healthy baby for @the pirates friend Netflix. Prayers for Pollo Hermano’s father, DD and family fighting the fight against cancer, college of mine in the throws of rock bottom, and a member of my personal network getting a heart stent in place today. Apologies for any prayers spoken that I’ve forgotten.