Standard F3 warm up exercises until 5 people showed up late.
25 SEAL burpees as punishment.
Next 20 minute EMOM made up of 3 burpees of various types, 6 merkins of various types, 10-12 core and hip strengthening exercises such as squat jumps, flutter kicks, mountain climbers, etc.
Next we divided into 2 7 man teams with TLs appointed to lead each team – the mission: each team needs to complete 250 burpees. Only one PAX can do burpees at a time while the others hold a plank or low squat hold. If a PAX falls out of the plank or low squat hold their team needs to do penalty SEAL burpees.