WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon stretch, mosey to the parking lot in front of the movie theater.

THE THANG: 4 corner EMOM
(every minute on the minute)

PAX broke into three group and picked a corner to start at. Each corner had a different upper body exercise listed on a white board. You would preform the exercise for a minute straight then a buzzer would go off and you had 15 seconds to run to the next corner and get ready for the next exercise. Corners were about 80 yards apart. (No meters Merica)

Exercises were:

Thrusters with cinder block
Hand Release Merkins
Bear crawls
Curb Walks-(plank position facing curb and walked hands on top of curb then back down. Like step ups with hands….)

We did three laps of this then stoped and turned the boards over for new lower body exercises to do two more laps in the same fashion.

Lower body exercises:

Over Head Squats with cinder block
Butkus (Quick curb steps ups)
Jumping split squats
Duck walks

After that we ran to the fountain near movie theater and did wall sits while one person farmers carried bigger than normal cinder blocks around the fountain until each man went.

Then moseyed back to flag.

MARY: Flutters, Freddy mercury, side LBCs, held 6”, big boys

ANNOUNCEMENTS: bethel, 4Bs, and trash pick up all next week. Read the letter O’news

COT: was had, discussed, and prayed for