Croaker opted for a ruck ME and joined us at COT.

WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbillies (10 IC), LBACs (10 IC, forward & reverse), Harvester (10 IC), Michael Phelps (10 IC), Slow Merkin (5), Slow Squat (5)

THE THANG:
Mosey to the back parking lot and grab a block. Circle up for a focus on TUT – Time Under Tension. YHC historically struggled with trying to "keep pace," relying on momentum rather than emphasizing more appropriate form and focused effort. The PAX got to go on this little journey with me today.

Round 1, 5 reps of the listed exercises, 5 second eccentric and 5 second concentric.
Curl, Sit Up, Carolina Dry Dock, Lunge (each leg), Deadlift (each leg), Homer to Marge, Overhead Press, Squat, Merkin, Tricep Extension, Homer to Marge.
Shake out mosey around the parking lot.
On the wall:
People's Chair – 5 seconds each pax.
Balls to the Wall – 3 seconds each pax.

Back to the blocks for round 2, fewer exercises, 10 reps, still 5 seconds up/down.
Squat, Curl, Overhead press, deadlift, sit up
Return blocks and mosey back to startex.

Croaker was approaching the school right as we were making our way back and joined for Mary.
MARY:
Ring of fire – 5 seconds per pax.
1) 6" hold (great discussion on how to determine/measure 6")
2) Bear Plank Hold

Yoga/Stretching

ANNOUNCEMENTS / COT:
Prayers for Uzi and Maraschino as they take on Bragg this weekend.
YHC left with a message about trust – we don't build trust by offering help, we build trust by asking for it. Be vulnerable. Ask for help. We're all here to support each other and grow together. Aye!