12 showed up on a nice warm morning at the Colosseum. Disclaimer given and off we went.

Warmup laps that included knee pulls, high knees, toy soldiers, butt kicks and karoake.

Circle up for COP

20 x SSH
15 x Windmills
15 x IW
15 x MC
10 X Peter Parkers
10 x Parker Peters

Head to the Middle School area outside the gym for Dirty McDeuce

12 Shoulder tap Merkins, 12 squats, 12 LBC’s, run a lap
12 Derkins, 12 Monkey Humpers, 12 Flutters, run a lap
12 Ierkins, 12 step ups (each side), 12 Freddy Mercuries, run a lap
12 Dips, 12 slunges (each side), 12 hello dollys, run a lap

Head to the elementary school wall for People’s chair – hold for 30, then 25 SSH, Balls2theWall for 10 count, then 25 SSH
Rinse and repeat with 15 Big Boy Situps instead of SSH.

Mosey over to the hill at the entrance. Run to the bottom and do 10 bombjacks, run backwards up the hill and do 10 Rosalitas at the top. Rinse and repeat and repeat again (3 total trips).

On the way back to COT – 2 burpees at the first light, 4 burpees and the 2nd light, 6 burpees at the 3rd light, 8 burpees at the 4th light, and 10 burpees at the 5th light. 3 minutes of Mary to finish at the flag.

COT and BOM

Announcements – Invergence Sept 30th, Christmas party, Dec 17th, Operation Sweet Tooth golf outing Oct 22nd, let CSPAN know if not getting the weekly newsletter.

Prayers – CSPAN and trip to Columbia, also CSPAN’s daughter, marriages, families, injured PAX

Thanks for the opportunity to lead.

Shanks out!!