WARMUP:
– SSH – 20 IC
– Imperial Walkers – 15 IC
– Moroccan Nightclubs – 20 IC
– Windmills – 15 IC

THE THANG:
Part A – 4 Corners Grinder (16 min)
– Corner 1: 20 Merkins
– Corner 2: 20 Squats
– Corner 3: 20 Carolina Dry Docks
– Corner 4: 20 LBCs
– Mode of travel between corners: Power skip first, Bear crawl second, Run third, Lunges fourth. AMRAP until time.

Part B – Partner Dora (17 min)
– 100 Hand Release Merkins
– 200 Squats
– 300 Flutter Kicks (2-count)
– One partner does exercise, the other runs to the curb about 50 yards away and back. Switch until reps complete.

MARY:
– Boxcutters – 15 IC
– American Hammers – 20 IC
– LBCs – 20IC
– Stretch: hamstrings, hip flexors, shoulders

ANNOUNCEMENTS: Golf tournament sign ups still open, keep an eye out for trash pickup date, Bourbon and BBQ tasting in November, read your newsletter!

COT: yes