No WOD. No Frills. No Fanciness. Just Old School.

Warm Up: Typical Stuff

The Thang:
1. Dirty McDeuce. Straight from the glorious Exicon. Four rounds. Three exercises per round (upper, lower, and core). 12 Reps per exercise. Parking Lot lap in between rounds.

Round 1
Hand-Release Merkins
Squats
Flutterkicks

Round 2
Shoulder Taps
Lunges
WW2

Round 3
One Calls (HRM with Shoulder Taps at top)
Bonnie Blairs
Gas Pumps

Round 4
Burpees
Jump Squats
Crunchy Homer

2. Elevenses on the Benches. 10 & 1 rep. Then 9 & 2. 8 & 3. So on and so forth, down to 1 & 10.
-Derkins and Dips
-Squats and Step Ups

Mary: Community Mary

Annoucements
Quarterly Report first Saturday in Oct at The Jag
Q Sheets

COT
Do not take F3 for granted. It works because we all make it work. Lean in, give back to the group, and do your part.