WARM UP
SSH x 15
WMH x 15
Good Mornings x 5
Mike Phelps x 9

THE THANG:
4 round of 8 minutes, 2 min mandatory rest between. (I had to modify this due to time constraints)

Goal: Move Weight ( 25# cinder blocks) or favorite coupon as many reps as possible. After each 25 reps mandatory 50 yard run (25 out then 25 back)

Round 1:
Curls for 8 min, 2 min rest

Round 2:
Man Makers (F3 Churham style) for 8 min, 2 min rest

Round 3:
Kettle bell swings/Rows to modify for 6 min, 2 min rest

Round 4:
Squat Thrusters for 2 min, skipped the 25 yd run and made our way back to the Flag

Mary
Ran out of time

Announcements
Hillsborough Half is coming up Oct 2, Hightower is pulling together a 9/11 Stair Climb in DC,

COT
YHC took us out in prayer. Coco reminded us to think about what Disc said at the Vortex yesterday…the pain of hard work and the pain of regret.