Warm-up – Usual round of SSH, Willy Mays Hays, Imperial Walkers, Harvesters, and Arm Circles

The Thang
There was some debate whether it was still the warm-up or not, but the PAX tackled a "tall stack of pancakes". For the uninitiated, a "pancake" is a reverse burpee (like flat on your back and then get up) followed by a regular burpee. And, a "tall stack" is a ladder progressing from 1-10 reps.

Dora:
Pair up to accomplish 50 burpees, 100 merkins, 150 lunges, and 200 squats.
While one partner performs the exercise, the other planks or holds a low squat.
Between each exercise, partners do a quick mosey down/up THWM

Stretch:
YHC has taken to replacing the traditional Mary with stretching. Mobility is one key to injury prevention, and I've found my natural flexibility is nowhere near where it once was. So, we fit in 3-min of stretching rotating around the group to select stretches.

COT:
Power of the 3 F's. I'd dare say that all PAX in this group would be exercising even without F3 although maybe not tackling a stack of pancakes. We all know the power of the 2nd F and its power of connection that keeps us coming out. It's been inspiring to see the recent wave of 3rd F energy around things like the Cloud Buster, Malawi Run, IFC kitchen volunteering, etc. YHC encourages the PAX to take the time to share the opportunities that you're plugged into with other PAX. It's another great way to connect as well as a way to lend our time and talents to our communities. Aye!