WARMUP:
Mosey around the amphitheater.
20 SSH
10 Imperial Walkers
10 Toy Soldiers
10 Weedpickers

THE THANG:
The Ladder

Ladder UP
Rungs: 5 / 10 / 15 / 20
Complete each rung, then run a lap before moving up.
• Hand-release merkins
• Squats
• American hammers
• Shoulder taps

At the Top:
One-minute holds
• Wall sit
• Plank
• Wall sit

Ladder DOWN
Rungs: 20 / 15 / 10 / 5
Complete each round, run a lap, move down a rung.
• Flutter kicks
• Plank up-downs
• Calf raises
• Carolina Dry Docks

MARY:
Glamour Shots led the cooldown and stretch.

ANNOUNCEMENTS:
Guns & Hoses 5K
https://raceroster.com/events/2026/105001/guns-n-hoses-5k-2026

COT:
Prayer requests:
• Prayers for Tommy Boy as he goes through and recovers from shoulder surgery
• Prayers for Cheap Seats’ son
• Prayers for the family of Faulty Towers’ coworker who passed away from cancer
• Prayers for Mocktails’ M and family through sickness