WARMUP: 2 rounds of SSHs (one with hands meeting at the top), IWs, Windmills, WPs, SGs, MPs
THE THANG: YHC wanted to focus on form and work some slow twitch muscles by working in slow, focused, low rep count exercises, running, and rapid fire, higher rep counts.

4 sets of exercises, 1 round 5 slow reps, followed by 20 fast reps, with a quarter mile lap in between each.
Merkins
Squats
BBSUs

Diamond merkins
Sumo squat
Leg lifts

Dips
Pistol squat
Ins and outs

Carolina dry docks
Copperhead squats
Flutterkicks

Had enough time for 3 rings of fire, 1 with 3 slow merkins and plank, 1 with 3 slow squats and air chair, 1 with 3 slow leg lifts and 6 inches.
MARY: Everyone got a chance to call out a Mary exercise and we finished with some stretching.
ANNOUNCEMENTS: Helping with wreath cleanup. 2ndF lunch Wednesday at BubbaQ.
COT: Prayers for job decisions, family, and upcoming surgery.