Warm-up…as this was a VQ Nightshift gave some on the job training for how to start an exercise
o Side Shuffle Hop in cadence x20
o Willie Mays Haze in cadence x10
o Windmill in cadence x10
o Arm circles in cadence x15
o Reverse arm circles in cadence x15

7 of Diamonds (in a parking lot rectangle)
Started in North East corner of parking lot. Did a progression of 7 exercises, performed in each corner of the rectangle on our own. We first moseyed around 4 corners to point out locations.
7 Rounds, one exercise per round done 4 times, reps performed in multiples of 7. Perform exercise in each of 4 corners. The first person to complete Picks Up the Six. Modes of travel were:
o Leg #1: Run / Sprint
o Leg #2: Bernie Sanders
o Leg #3: Run / Sprint
o Leg #4: Bear crawl
7 Rounds Completed:
o Round #1: Burpee x7
o Round #2: Merkin x14
o Round #3: Squat x21
o Round #4: Flutter kick x28
o Round #5: LBC x35
o Round #6: Jump lunge (14 each side) x28
o Round #7: Superman x14
o 10 count recover in between each Round

Finish with Ricky Bobby back to starting point

CoT: Prayer requests for Red October's son recovering from surgery and Yo-Yo's friend recently diagnosed with Stage 2 cancer. We took a moment to think about our time as an investment vs. spending, wasting, or cramming in.