Warm-up

Noice mosey around the parking lot followed by:

SSH

Weed Pickers

Single Leg Dead lifts

Merkins
Etc etc etc

The Thang

First part- Tempo run
2 laps at a tempt pace (right before heavy breathing).

Repeat- 1 lap
Repeat- 1/2 lap.
Recovery inbetween.

2nd part- Coupon

As many rounds as possible of 15 Merkins (on the coupon, for some reason these made the standard Merkins ineffective), curls, push press.  10 minutes as hard as the Pax could go.

Followed by some light yoga in the warrior poses to recover.

Slight mosey back- followed by a minute of Black Swains choice of mary- Flutter kicks.

COT:  Sooorie read from the Qsource- the Charge, announcements, and prayers for Black Swain, Brady Bunch, and Lambchop.