Warmup: SSH, Manafort Good Mornings with some moaning and groaning, Mountain Climbers, Arm Circles

Split into two.

Uptempo ran to the movie theater where we took the spirit of Prov26:11 and kept returning. We ran around the top of the green. Stopped in front of Subway™ and would do 20 merkin style exercises (Regular, diamond, wide grip, shoulder taps, Catalina wine mixer, wide, regular). Then we’d do another mode of travel back to the movie theater (Bear Crawl, Super Mario, Flying nun, Bernie Sanders, Crab Walk, Super Mario, I forget what we did for the last one) for 23 reps of a core exercise (Superman, WWII, pickle pointer, reverse crunch, star crunch, bb situps, star crunch).

Low tempo mozied to parking garage
Got our 2023 baseline pull up numbers with two AMRAP sets
Mozy to blocks, OH carry to opposite end of parking garageMerkins IT x 10
Squats IT x 107s
6 blockees —> 1 burp up (modify with 2 count hang or beam touch)
5 blockees —> 2 burp ups
& so on until 1/7Partner Buy In (B must be in position for reps to count)
Partner A: squat thrusters
Partner B (buy in): dead hang (modify with BTTW or people's chair)
Flap jack until 50 total reps for the partner group10 SL RDLs in tempo (it's Romainian, sorry gloom brain)
10 side lunge into SL balanceFarmers carry partner loopMozy back to AO

HomegrownBerry led Mary.

COT: Prayers for DarkKnight who will be undergoing back surgery. “The world offers you comfort. But you were not made for comfort. You were made for greatness.” -J Cardinal Ratzinger. As men, we are called to greatness. We are not meant to simply exist and find comfort in the world around us, but to strive for something more, to seek to be the best versions of ourselves and to make a positive impact on those around us. Get uncomfortable and get great