Warmarama
Side Shuffle Hop – (25 in cadence)
Willy Mays Hayes (10 in tempo)
Hillbillies (10 IC)
Imperial Walker (10 IC)
Harvester (10 IC)
OH claps (10 IC)
LBACs, Forward & Reverse (10 IC)
Jackass Merkin – merkin followed by donkey kick (1)
Breakdance Burpee (1)
Mosey to the picnic tables
Romanian Split squats – 10 reps each leg
Feet on picnic table top, 10 derkins, walk feet down to bench 10 derkins, walk down to ground, 10 merkins, turn around, hands on bench, 10 erkins, walk hands up to table top, 10 erkins
Copenhagens (side plank with upper foot resting on picnic table bench. Engage core and raise the lower foot to the bottom of the bench. Repeat 10 times, switch sides).

Mosey to the blocks, except I went the wrong way and got us in a dead end on the far side of the school. Once we got back on track, we went over to the blocks. Before grabbing the blocks, we lined up on the wall for Donkey Kickoffs (5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Round 2 for 10 kicks and holding 10 seconds. Round 3 for 15 kicks and 15 seconds).
Speed Humpers – 60 seconds of monkey humpers, AMRAP.

Blocks
Murder Hornet – Pax line up at the start. Murder Bunny 10 yards then: 10 Blockees, 10 Lunges w/coupon, 10 BBS w/coupon. Repeat til 30 yard line. Once complete: Redrum bunny back.
NEMO – mix of a get up and a blockee. Start laying flat on your back, with a cindy on the ground above your head. Grasp the cindy, bring to your chest, perform one press straight up. Place cindy to one side, then kick out your legs or flip over to an inclined plank position. Perform one incline merkin, then without releasing the cindy, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position on your back, perform one press straight up over chest with cindy. Return cindy to position over your head for half a rep. Repeat flipping over to the other side for a full rep.

Mary
Asheville Abs – 10 reps of crunches in the following positions: legs out flat, legs bent with knees together, legs bent with knees spread apart, legs straight raised at 45*, legs straight up at 90*, and back down (45*, legs bent knees spread, legs bent knees together, legs out straight flat on ground).
Dr. W – 8-count ab exercise that combines Dolly, Rosalita, and the W. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5 reps.

COT
Announcements –
F3 Nation Nantan passing of the torch in Carpex this Saturday. See message in the channel for the details.
Morning Wood Challenge – Ruck CSAUP down in the Briar Chapel/Pittsboro area. See challenge channel shared in the Piranha channel.

With spring approaching, and nature coming back to life, look to challenge yourself and take on something new – at work, at home, in your community.