Warm Up

SSH

Weed pickers

Copperhead Squats

Sun gods

Phelps

First Routine: black hole (basketball court)

Start at the baseline. Inch-worm burpees to half-court. Lunge walk to far baseline. 10 crunchy frogs. Bear Crawl to half-court. Lunge walk back to original baseline. Repeat 2 more times (3 total).

Second Routine: pavilion

Begin with 1 lap around the track.

Begin modified cooper: 10 hand-release merkins, 10 American hammers, 10 monkey humpers, 10 dips (using the benches), 10 step-ups (using the benches). Run down to the parking lot in front of the BM gym and back to the pavilion. Complete 20 reps of each exercise, then down and back. 30 reps of each exercise, then down and back. 40 reps of each exercise, then down and back. 30 reps of each exercise, then down and back. 20 reps of each exercise, then down and back. 10 reps of each exercise, then down and back.

Hold 6 inches for the remaining 2 minutes.

COT: Hard Drive was 6 man.

Prayer Requests by Rug Burn, Ice-T, Fleetwood via Hustler.

The Catbox proved to be a great place for a VQ. Support and encouragement throughout the BD kept everyone moving. The Catbox never disappoints.