It was the day before my birthday on April 4, so the number 4 was important.

Warm-up (all in cadence, fellowship lap at the end): Good morning, Imperial Walker, Hillbilly, SSH, WMH, LBAC, Michael Phelps

4 rounds
4 Smurfjacks IC
4 Merkins IC
4 Groiners IC
4 Tuck jumps SC
Fellowship lap after 4th round

4 rounds (I want to call this one the Mountain Climbing Donkey)
4 Mtn Climbers IC
4 Peter Parker IC
4 Donkey Kicks SC
4 Get ups OYO
Fellowship lap after 4th round and head to the field

4 rounds
4 Squats IC
4 Imperial Squat Walkers IC
4 Prisoner Squats IC
4 Jump Squats SC
Sprint across the field and back

Mosey to the cinderblocks and bricks – grab a parking place
4 rounds of a 4-count exercise (we can call this one the Crunch-Press-Crawl or CPC)
Start on your 6
Feet 6" off the ground
Arms extended with block or bricks (or no weight) 6" off the ground
Crunch (knees to 90 degrees, weight is now overhead), 2 chest presses, back to 6" hold – that's 1 rep
After 4 reps, bear crawl x4 IC, optional sparring as you meet in the middle, crawl bear x4 IC back to your block or bricks – that's 1 round
(Note: You can do this with legs straight out on the ground like a WWII or knees bent with feet on the ground, protect your back!)

We did 1 round of a fun modification
Delete the crunch – keep feet 6" off the ground (or WWII or knees bent with feet on the ground)
Bring the weight overhead and for chest press x4 – that's 1 rep
After 4 reps, bear crawl x4 IC, crawl bear x4 IC back to your block or bricks

Put the blocks and bricks away and mosey back to the AO for some Mary (Flutter kicks IC, LBC IC)

COT: Shuggah Shack asked for prayers for UConn men in the NCAA basketball championship tonight; Gambler CSAUP on April 29; Run for Malawi on April 16, 2023; YHC offered thoughts on gratitude after traveling over the weekend for my Aunt's memorial service, we may not need to dwell on our mortality all the time, but (speaking for myself here) we do need to reflect on it often enough to snap out of our routine/trance and stop taking the many good things in our lives (like F3) for granted. AYE!