WARMUP:
SSH x 20
LBC x 20
Flutter Kicks (low and slow) x 20
Weed Picker x 10

THE THANG:
Harbor’s Big Ass White Board
11 Moves – One Pax rotates running as the others rotate through the different exercises
Run
Tuck Jump Squats
Hand Release Merkins
Star Jumps
V-Ups
Crunchy Frogs
Big Boys
Mountain Climbers
Shoulder Tap Merkins
Plank
American Hammers

Indian Run Madness:
Indian Run around the track and Indian Bear Crawl across the football field (resulting in excessive mumblechatter)

Triple Nickels
5 sets of:
5x Dips at the bottom of the stairs and 5x Derkins at the top of the stairs

Suicides:
Sprint to every 20 yards on the field. 10 big boys at every 20 yard line and and 5 squats in the end zone.

MARY: Planks and flutter kicks

COT: Prayers for 8Bits upcoming surgery and recovery. Prayers for those impacted by cancer and treatments.