Warmarama
SSH x20
In tempo squats x10
Arm circles
Side x10, reverse x10
Front x10, reverse x10,
Overhead x10, reverse x10
Willie Mays Hayes x10
Michael Phelps x10

The Thang
2 laps around the parking lot

Paula Abdul 1 side of the parking lot (2 spaces bear crawl up, 1 space crawl bear back)

Partner up for a little DORA work
Block curls & low squat holds – 100 count

American Hammer & low plank hold – 100

Squats with Johnnie Dramas & 6" hold

3 laps around the parking lot w/ partner. 1 with block in Rifle carry or Farmer carry, the other either bear crawling, lunge walking

Grass work –
Wheel barrow approx 15-yards, switch places and return
Broken wheel barrow – only 1 leg being held

Mary

10 Fox holes (2 WWII & 1 Merkin)
10 Flutter Kicks
10 Hello Dollies
10 Box Cutters
10 Heels to Heaven
Superman holds
In tempo Sea turtles

COT
Announcements:
The Bull this Saturday in downtown Durham – sign up
Thanksgiving day @ Hogans Heroes – attempt to get some neighborhood FNGs out that morning. Delayed start time of 0600AM for that day only.

And as I type this, I realized we missed our Name-a-rama….#rookiemistake