WARMUP: Mosey to the police station side lot

Exercises in cadence
Windmills
Cherry Pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Low slow squats
Moroccan night clubs from peoples chair position
Plank
Merkins
Down dog, 6 inches, up dog, Regular
Shoulder taps
Down dog
Recover

Mosey to the Pike Electric lot above veterans park

THE THANG: 9 rounds of 30
PAX ran to the end of the lot for an exercise then did a down and back returning for the 2nd round and so on up to round 9. The count was 30 on each exercise – fitting since the date was 9/30.

Round 1 – lunges (15 per leg)
Round 2 – squats
Round 3 – monkey humpers
Round 4 – Carolina dry docks
Round 5 – LBC’s
Round 6 – fluttahs
Round 7 – merkins
Round 8 – shoulder taps
Round 9 – 11 burpees, 10 boxcutters inward and 9 boxcutters outward

Mosey to the wall for 2 rounds of wall sits and gratitude

Mosey to the top of the hill into WEP
5 burpees oyo – just because

Mosey down to the COT lot
10 makhtar ndjais I/C
5 burpees – just because

MARY: even though it is open to all men there was time so each pax called an exercise I/C which took us to 0700

ANNOUNCEMENTS: You bet – read your newsletter

COT: You had to be there. Always the 5th core principle.

Thanks for the call Minuteman. Honored to lead a fine group of HIM. :eye: