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Warm-up: 10 reps OYO – leg swings, trunk rolls, downward dog- inchworm -cobra. Reps of 20 – IC: toy soldiers, imperial walkers, SSH, mountain climbers, goof balls, Freddie Mercuries, Star jumps, low plank.
Mosey to basketball court: regular suicide, side shuffle suicide, forward/backward suicide.
Mosey to pavilion.
The Thang: Each man with two 15 lb. dumbbells. 30 yard lunge walk. 30 second AMRAP with 30 seconds of rest between sets: curls, military press, back fly, arm extension, chest fly, back row, tricep press, skull crushers, and two Turkish get-ups.
Mary: Dealer’s choice: in-outs, Australian snow angels, crab cakes, pause squats, dips, and some crazy exercise that X-box made up.
COT: NOR, COR, Q-Source comment, announcements, and prayer requests.