WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Squat Walker (10 IC), Hillbilly (10 IC), Michael Phelps (10 IC), LBACs (10 IC), Jumping Spider (1)

THE THANG:
Mosey to the picnic tables, where there was some chatter about the workout already being over, and it was time for coffee, but we were only getting started.

Derkin/Merkin/Irkin circuit – start with feet up on the table top, 10 derkins, walk hands forward and feet down to the bench, 10 derkins, walk hands out and feet down to the ground for 10 merkins. 10 second break, turn around and do 10 merkins, then walk hands up on to the bench for 10 irkins, then hands up onto then table top for 10 irkins.

Bulgarian Split Squat Circuit:
Regular (10 each leg), Pulse at the bottom (10 each leg), Jump with the front foot when you return to standing (10 each leg), 3 second hold at the bottom (5 each leg).

Mosey down to the road in front of the basketball courts for the Welsh Dragon, which apparently is different from the @Nitro Welsh Dragon. Ours (mine?) was the following: Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you've covered 30-50 feet, or until your arms fall off – whichever comes first.
Mosey back up to start for a monkey humper circuit.
10 IC of the following:
Monkey Humper
Gorilla Humper (same as monkey, but wider foot stance)
Crab Humper (crab walk position, thrust hips up into a table top)
Howling Monkey (In a circle, everyone grabs their ankles in Monkey Humper fashion (or Gorilla Humper, for the fearless) . The first person does 5 monkey humpers (in cadence) followed by the next person and so on as in other "ring of fire" exercises).
Speed Humper (60 seconds straight of Monkey Humpers, as fast as possible).

Back down to the tennis courts for Donkey Kick off:
do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold. 15 kicks and 15 seconds (oops, YHC only counted 10), then back down, 10 and 10, 5 and 5.
Mosey back up for Mary.
MARY:
Not-so-lazy boy – on your six, feet straight out with heels on the ground, lean back until you get to the point where your feet are about to lift off the ground. Keeping feet on the ground, engage core and hold reclined position for 15 seconds straight back, 15 seconds leaning left, 15 seconds leaning right.
ANNOUNCEMENTS / COT:
Last Quarterly Report of 2025, in Briar Chapel, across from Woods Charter (The Thicket) on November 8th. Details and sign up sheet above courtesy of Splashback.
The Bull – last Saturday in October, Durham CSAUP with components hitting all 3 Fs.
Prayers for PaperJam as their family heals up from 3 boys having various broken bones all at the same time.
Prayers for Nitro's heel as he recovers from his most recent ATT excursion.
YHC took us out with a reminder that leadership isn't a position, but an action and a skill, often in the form of being first. Be the first to apologize. First to take responsibility, First to try. First to speak up. First to listen. First to change. While everyone else waits for someone else to go first, find the areas of need in your community and be first.