Vinyl, super sonic, and Casper also joined.

nice easy mosey around the fire station, lunges and then box squats continue to mosey

3 rounds running in between

10 squats/20 toe taps

Next 10 side straddle hops, 50 single leg hops each leg

next 3 rounds with running in between

5 merkins/ 5 burpee

Next 10 side straddle hops

next 3 rounds running in between

10 flutter/10 lbc

next up 10 SSH

final 3 rounds

5 squats/5merkin/5 flutters

explosive high knee skipp

10 toe taps/5 burpee/5 lbc

Deep squat back

and we held a squat for the final 10 seconds

Cot/: we welcomed Iron Spider to F3 and said prayers