Warm Up
SSH x25
Good morning x10
Willie Mays Hayes x10
Little Baby Arm Circles x10, reverse
Harvester x10
Imperial Walker x20
Slow Merkins x10

The Thang
Grab steel, assemble at the bottom of the parking lot. Proceed to the top, stopping at each of the four islands
Island 1 Overhead Press x20
Island 2 Overhead Press x20, Row x20
Island 3 Overhead Press x20, Row x20, Curls x20
Island 4 Overhead Press x20, Row x20, Curls x20, Bench Press x 20

Drop the steel (for now) and fellow ship jog to the flip side of the church

7-11s
11s with 7 reps of another exercise in between
The 11s were Merkins and jump squats. On the return, PAX stopped half way for 7 LBCs. Merkins and jump squats incremented and decremented respectively, but LBCs are always 7.

Fellowship jog to church steps.
Derkins x20
Dips x20
Rocky Balboa x20
Repeat

What goes up, must come down. Return to the steel and walk back down the parking lot. Stopping at each island to perform the same exercise, but in reverse order. Same qty of 20 each

Mary
American Hammer x20
Freddie Mercury x20
Flutter kick x20
Box cutter x20
Merkin ring of fire, 5 each