Mosey up the hill and back to flag

street fighter warmup to holy diver by dio

while bouncing jab, cross, hook, uppercut, back leg kick, front leg kick, back leg knee strike, front leg knee strike,  3 steps back, repeat, burpee, 3 steps forward, change stance so jab with Other hand, repeat till end of song

mosey back up and down hill

circle up: 5 sets of merkins, after each 10 count of merkins, 10 ssh, plank until 6th is set.

push up types in order

regular; wide; diamonds; knuckles; fingertips

indian run around parking lot.  Outside pax sprints to front, after new pax gets to front he yells switch: shifting between butt kickers, and high knees.

back to flag, repeat merkins, then switching Indian run.

circle up: 100 crunchy frogs in cadence (well I tried).  Every time anyone rests legs or stops, everyone gets 3 burpees.

same rules for 100 merkins.

mosey skip around parking lot (engage those calves)

back at flag, circle up close with hand on pax shoulder to left and right.  50 single leg calf raises each leg.

monster dance: 3 minute song high knees while punching up and then punching down while a smash ball goes around the circle.  45 lb smash ball: 5 curls: 5 over heads: 5 slamming ball down

ended with marys

COT

A REMINDER OF THE BLOOD DRIVE

A PRAYER FOR PANHANDLE ON HIS CRAZY 40 MILE RUN COMING UP (pasta party)

8 bit helped pray us out