Warm-O-Rama

1. Short Mosey to railing/Apex hill
2. SSH (IC: 20)
3. Weed Pickers (OYO: 15)
4. Steve Earles (IC: 15)
5. Sun Gods (OYO)
6. Michael Phelps (OYO)

The Thang

Phase 1: At the Guard Rail

Groups of 3

3 Sets

1. The Dip (IC: 20)
2. Derkins (on curb) (IC: 20)

Three Amigos (w/ Coupon) 20 Reps

• Groups of 3. Air chair back-to-back-to-back leaning on each other. Hold seated position and pass coupon to each IC. All the way around is 1 rep.

Phase 2: Grassy Field by Apex Hill

4 CORNERS (set cones 30 yards apart in a square)

• Corner 1: 10 Burpees (side shuffles to next)
• Corner 2: 20 Should Tap Merkins (army crawl)
• Corner 3: 30 Makhtar N’Diayes (lunge to next)
• Corner 4: 40 Squats
• Corner 3: 30 Makhtar N’Diayes (Elbows to hands – 4 count)
• Corner 2: 20 Shoulder Tap Merkins
• Corner 1: 10 Burpees

Phase 3: In the Grass by the Stair Well

DORA

1. 100 reps – Wall Sit Air Press (4-count = 1 rep)
2. 200 reps – Low Arm Plank Jack’s
3. 300 reps – American Hammers

Partner Timer = Bear crawl 1st flight, crawl bear 2nd flight, jog down other side

These crawl bears up the stairs absolutely sucked. Huge props to Snot Rocket for pushing himself further than he thought he could and knocking out every rep.

Brady Bunch & Jack Bauer caught you on punishment. Maaco still owes me.

3 Minutes of Mary
LBCs, flutter kicks, and 6 inches

COT

Ended with name-o-rama and COT. We were grateful to have Hasbro & Chops come out and ruck at our AO.