"Warmup
*10 Merkins
* 20 Michael Phelps
* 10 Willy Mays hays
* 20 Side shuffle hops
* Mosey down one leg of the round about"
"Workout
* Leg 1
** 10 dirkins
**10 irkins
**15 dips
** 10 burpees
** Bernie Sanders up to round about and then mosie down to bottom of 2nd leg of round about
* Leg 2
** 20 seal claps
** 20 overhead claps
** 20 overhead press
** repeat 20, 20, 20
** 10 burpees
** karaoke up to round about and mosie down to 3rd leg of round about
* Leg 3
** run up hill at 60%
** mosie down hill
** run up hill at 60%
** mosie back to AO
"Back to Start for Mary
* Mary
* 15 flutter kicks
* 10 Box cutters
* 10 Homer to marge
* 10 Peter Parkers
Announcements: F3 barbeque at Great Meadows on 10/21/23 start 4:30p. Bull in Durham is 10/28/23