Disclaimer verbally accepted by all.
Warm-up: IC x 10 Michael Phelps, raise the roof, back scratchers, toy soldiers, hill Billys, grass pickers, monkey humpers, ankle grinders, WGS, Merkins, Freddie Mercury, and SSH.
Mosey around circle. Three 30-30-30s, fast feet drill and line hops.
The Thang: Dumbbell training exercises x 10-15. 2 rounds of one-legged deadlift, lateral raises, negative chest fly, curls, thrusters and man-makers.
10 parking space lunge walk with weights in high position.
COT: COR, NOR, announcements, BOM prayer, team picture.