EC:
Lap around the big parking lot followed by 20 drama squats (heels on curb, toes on parking lot). 4 rounds.
5th round – backwards lap around parking lot. Off set squats 10x per leg, lap around parking lot. X2. End with backwards lap around the parking lot.

Warmarama :
SSH x25
In-Tempo Squats x10
In-Tempo Lunges x10
Imperial Walkers x15
Hill Billies x15
Willy Mays Hayes x10
Michael Phelps x10

Mosey to track
Fellowship Lap while partnering up with another PAX. While completing lap, PAX pairs were instructed to pick a number between 150-250 and pick a 2nd number between 250-350. PAX were instructed to run 200 yds on the track and do 1 set of merkins to failure. Subtract that number from their first chosen number. After 1 set of merkins, the PAX pair was instructed to run an additional 200 yards and complete another set of merkins to failure.
Continue this until their Merkin total number was reached. Then PAX were instructed to complete a big boy sit up set until failure. Then transition to LBCs to failure. Then up and run 200 yards. Complete this rotation until their 2nd number was reached.

Mosey to Mary / COT circle
Mary
6 Inch ring of fire. Each PAX called out a letter of the alphabet (25 out of 26 letters were called out in order). All PAX traced that letter with their feet in the air and return to the 6 inch hold.
Flutter kicks x20
Hello Dollies (cross feet) x15
Stretching – Hamstrings, lower back, glutes, calves

COT
Q sheets need some love
Churham Challenges – see mega doc
Cloud buster Rucking event coming up
F3 opportunity on Friday – King Ll has more info