WARMUP:
Short mosey around the parking lot. Normal warm-o-rama.

THE THANG:
Remembering Miyagi’s John Wick series of beatdowns from years past, I wrote exercises on cardboard and taped them to light poles!

Each PAX was assigned a number and they would do that number across all 5 stations, return to the starting point and advance to the next number. This is what those pieces of cardboard included:

Station A
Skull Crusher (Coupon) x 25
BBSU x 20
Lunge (Kodiak) x 10
Copper Head Squat x 20
Box Cutters x 20

Station B
Merkin x 15
Curl (Coupon) x 25
American Hammer (4 Cnt) x 15
Inch Worm Merkin x 10
Decline Merkin x 15

Station C
Burpee x 10
Monkey Humper (4 Cnt) x 20
Manmaker (Coupon) x 10
Rev Lunge (Kodiak) x 10
Mike Tyson x 15

Station D
Squat x 20
Plank Jack x 25
Star Jump x 10
Goblet Squat (Coupon) x 15
Iron Cross (Kodiak) x10

Station E
LBC x 25
Imperial Sqwalkers x 10
Prison Burpee x 10
Hello Dolly (4 Cnt) x 20
Bent Over Row (Coupon) x 25

MARY:
None. Back to the flag right on time. Babyface made it through all 5 rounds. Everyone else made it through 4+ rounds! Great work all around!

ANNOUNCEMENTS:
Check slack!

COT:
Great to have Bananas join us downrange from Apex, NC! Dude crushed it this morning and shared his story in COT. Pray for Miyagi’s daughter who recently lost a good friend and is grieving that sudden loss. Also prayers for Bananas as he navigates a layoff situation not long after accepting a new job and in the middle of transitioning his family from NC to AL.