WARMUP: We began with Frisbears — a wild combo of frisbee tossing, sprinting, and bear crawls. Each PAX took turns throwing the frisbee. If it hit the ground, we bear crawled to it; if someone caught it, everyone got to run. Woody and Westside showed off their hands and made it a little easier for the group.

THE THANG: Four Stations of the Cross

Center: All kettlebells were placed in the middle.

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North Station: Swings + Thrusters Pyramid

PAX lunged to the north with kettlebells, performing a descending pyramid of:
• 10 Swings + 10 goblet squats
• 8 Swings + 8 goblet squats
• 6 Swings + 6 goblet squats
• 4 Swings + 4 goblet squats
• 2 Swings + 2 goblet squats

After each round, we returned to the center with the bells overhead, feeling the burn.

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East Station: Calf Raises + Overhead Presses

Bear crawl with the kettlebell to the east. At this station, we did:
• Calf Raises with Overhead Presses
• Held the kettlebell out for 1 minute to test our endurance.

Then we returned to the center with the bells overhead.

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South Station: Lunges + Thrusters + Monkey Humpers

At the south, we performed:
• 25 Lunges
• 25 Thrusters
• Monkey Humpers while waiting for everyone to finish.

Then we took a sprint and repeated the cycle. At any point, if someone wanted to swap to just sprints, they could shout “Leroy Jenkins!” and off they went.

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West Station: Merkin Madness

Bear crawl to the west with your kettlebell. At this station, we did:
• KB Merkin Pull-Throughs
• Diamond Merkins (or push-ups)

After completing the station, we returned to the center for Manmakers each time (except the last time, get over it)

MARY: We wrapped up with a brief core session, keeping the spirit of the workout alive.

ANNOUNCEMENTS: your mom goes to college
COT: quick reminder that strength is not just in what we lift, but in how we lift each other up.