Today is National Push-Up Day. At least that's what The Google says. A dirty dozen BMFs assembled at the unyielding House of Pain to pay their respects.

Greetings, fist bumps, and salutations. Disclaimer. And a typical warm-up (sans SSH).

Main Event
1. Elevenses – In-Cadence Bear Crawl and Merkins. Start with 10 merkins and then perform 1 ICBC. Then, 9 merkins and 2 ICBS. So on and so forth down to 1 merkin and 10 ICBC. Combined rep total always equals eleventeen.

2. Upper Body Beast. 6 Exercises. 6 Reps per. 6 Rounds:
-Mike Tyson Merkins
-Left Hand & Foot on Curb Merkins
-Right Hand & Foot on Curb Merkins
-Dips on the curb
-Hand-Release Merkins
-Burpees

Mary
-Shoulder Taps (or, as they're known in Chatham County, "Show-der Taps")
-Flutterkicks
-Gas Pumps
-Merkin Ring of Fire

No Announcements.

Coffeeteria followed at Bojangles.

COT
Thanks so much for the warm welcome and the kick-ass effort today. It was an honor and a privilege serving as your Q. The workouts, our 1st F, are important. But so is the Fellowship, our 2nd F, and the relationships that Fellowship strengthens. Apply that lesson in your broader life and focus on strengthening relationships with those around you. Aye!