SSH x25
In Tempo Squats x10
In Tempo Lunges x10 (10 each leg)
Arm Circles x10 forward, x10 reverse, Front out x10, front in x10, side forward x10, reverse x10
Willie Mays Hayes x10
Michael Phelps x10

The Thang
AMRAP
(This workout was originally put together with cinder blocks in mind for the coupons. The PAX of House of Pain use these midieval torture devices instead of cinder blocks. They called them cut railroad ties but I had much worse names for them in my head. Numbers could be adjusted as needed based on these “coupons”)

45 SSH
10 Burpees
Curls w/ coupon
35 Squats w/ Coupon
10 Burpees
40 Coupon Over-Head Presses
45 Flutter Kicks while holding coupon
10 Burpees
Run – down around last parking lot island and back
Repeat

Once time expired for our AMRAP course, we had a late PAX penalty that needed to be paid.
5 Erkins (hands on curb of parking lot island)
Rotate 90 degrees for 5 Merkins with 1 hand on curb & 1 off.
Rotate 90 degrees for 5 Derkins
Rotate 90 degrees for 5 merkins with 1 hand on curb & 1 off
Body Weight Squats x10
Rotate 90 degrees for 10 with 1 foot on curb & 1 off
Rotate 90 degrees for 10 with heels on curb and toes on ground
Rotate 90 degrees for 10 with 1 foot on curb & 1 off
Complete another round of Erkin/Merkin/Derkin/Merkins using the curb

COT
Tomorrow at 1PM at Namu there will be a 2ndF opportunity. The focused conversation will revolve around our relationships with our M’s.
Safe Travels to those traveling today (Sweatervest) and soon (Nails – next month)
A speedy recovery for Firefly as he undergoes a medical procedure in the near future

Make the most of the opportunity that today presents.