Warmarama
SSH: 20 IC
Hillbilies-ish: 15 IC
Arm Circles
High Knees: 30 seconds

Part 1: “20’s” (Upper Body Focus)
Performed in two rounds of 20 reps each, with a mosey between rounds:
Merkins: 20 reps
Carolina Dry Docks: 20 reps
Bench Dips: 20 reps
Mosey Around the Parking lot
Completed 2 rounds for a total of 40 reps of each Move

Part 2: “Pyramid of Pain” (Strength + Core Focus)
The pyramid began at 1 rep for each exercise, working up to 10 reps, then back down to 1. Each set was followed by mosey around the parking lot. Total reps 55 per move.
Squats: 1 to 10 reps, back down to 1
Big Boy Sit-ups: 1 to 10 reps, back down to 1
Burpees: 1 to 10 reps, back down to 1
Mosey around the parking lot.

Part 3: Partner Circuit
Partners took turns doing the following exercises. Partner A worked while Partner B held the prescribed position, then switched:
Exercise 1:
Partner A: 20 Kettlebell Swings
Partner B: Plank Hold
Exercise 2:
Partner A: 20 Curls for the girls
Partner B: Wall Sit
Exercise 3:
Partner A: 10 Man Makers (Not a Burpee + Overhead Press)
Partner B: Bear Crawl and back

Part 4: Core Burner (Finisher)
In cadence:
Flutter Kicks: 20 IC
High Plank 60 Secs
Low Plank 60 Sec
Finished with Panhandle doing something no one else enjoyed

The PAX pushed through upper body, lower body, and core work with intensity, focusing on form and teamwork during the partner circuit. With no exception everyone loved the burpees during the Pyramid but everyone persevered and got stronger together. They also did not complain about how Man-Makers could be perceived as a burpee move when the QIC made it clear there would be no additional burpees.

Unlike the Paragon, the Stoneclad was a model of leadership (both Nantans), teamwork, excellent music, communication and overall just pissing excellence in the gloom.

COT:
Flatlines move
BR’s friend Sam
Panhandle’s opportunity
Catmando family
The families and lives impacted by the recent school incident.

Announcements:
Taco Mac, Bound volunteer event