WARMUP: merkins, squats,

THE THANG:
Pearls On A String

Dips, step ups, rocky balboas

100m Bernie

Derkins, wall sits, star jumps
(With group star jump form review and “encouragement”)

DORA
100x each with a rock: curls, press, goblet squat
(Bear crawl ~25 yds & mosey back, shifted to lunge walks about half through)

Sprints

MARY:
Canopener crunch, cobra, Superman

ANNOUNCEMENTS:
– Saturday super-region convergence
– blood drive

COT:
Flux comes for us all.
The daily habit of exercise is one brick, a very important one, but it relies on the other bricks to be a stable structure. We also need 2ndF, concentrica, control of our calories, etc. Build balance in all things to sustain forward acceleration. The key to this is locking shields with other men.