Warmarama
Side Shuffle Hop (20 IC)
Willie Mays Hayes (10 tempo)
Imperial Squat Walker (10 IC)
Harvester (10 IC)
LBACs (IC)
Bush Whackers (10 IC)
Body bag builder – 10 count burpee (mountain climber and plank jack before merkin)
Minute Merkin – 30 second down, 10 second hold, 30 second up.

ME
Push up toe tap (10)
Run to midfield and back
Shoulder taps – (20, 10 each side)
Run to midfield and back
Sprawl to tuck jump (10)
Run to midfield and back
Squats (20)
Run to midfield and back
Hindu merkin (10)
Run to midfield and back
Butter Fly sit up (20)
Run to midfield and back
Burpee (10)
Run to midfield and back

Repeat whole circuit a second time.

Rocks
Barbarian Clean to goblet thurst (deadlift overhead, pull back to face, goblet squat thrust, then return to ground)
Deadman to barbrian (deep squat, curl, overhead back to face, back into squat and down to ground)

Mary
Bear Hold (60 seconds)
Leg Lifts (20)
Heel Taps (15 IC), shoulders off ground
Crunchy Frogs (5 IC)

COT:
Announcements –
– Next Wednesday, 4/24 celebrate the 3 year anniversary of The King's Dominion. Mystery Q, brisketeria, omleteria – it'll be a great morning. Sign up on slack so enough food is prepared.
– Rambler CSAUP in Briar Chapel on 4/27 (see various slack channels for details)
YHC accidentally deleted the quote he had prepared for the PAX at COT, and spoke generally about discipline and resisting instant gratification. The whole quote is below and can be applied to many aspects of our lives (exercise, work, family, friends…). Also, that at COT, we should also be brave and strong enough to share about our challenges. This is a great group, a great community that is always willing to help out. We should show ourselves love by knowing our limitations and asking for help when necessary.
"Discipline is one of the highest, if not the highest, form of self-love. It is quite literally telling yourself that you will delay instant gratification and comfort for better things to come in the future. Discipline is trusting yourself by doing what you said you were going to do. By aligning your actions to your thoughts. From thinking, to doing, to being."