Warm-Up

• Double-Time SSH
• Imperial Walkers
• Arm Circles
• Stretches

Main Event

ROUND 1

• 10 (SC) Merkins – Suicide one court
• 20 (SC) Merkins – Suicide two courts (down & back 1^st court, then down & back 2^nd court)
• 30 (SC) Merkins – Suicide three courts (d&b 1^st court, then d&b 2^nd court, then d&b 3^rd)
• 40 (SC) Merkins – Suicide four courts

• 10 (SC) Squats – Suicide one court
• 20 (SC) Squats – Suicide two courts
• 30 (SC) Squats – Suicide three courts
• 40 (SC) Squats – Suicide four courts

• 10 (IC) FK – Suicide one court
• 20 (IC) FK – Suicide two courts
• 30 (IC) FK – Suicide three courts
• 40 (IC) FK – Suicide four courts

ROUND 2

• 10 (IC) OH Clap – Backwards run one court, sprint back
• 20 (IC) OH Clap – Backwards run two courts, sprint back
• 30 (IC) OH Clap – Backwards run three courts, sprint back
• 40 (IC) OH Clap – Backwards run four courts, sprint back

• 10 (IC) SSH – Backwards run one court, sprint back
• 20 (IC) SSH – Backwards run two courts, sprint back
• 30 (IC) SSH – Backwards run three courts, sprint back
• 40 (IC) SSH – Backwards run four courts, sprint back

• 10 (SC) LBC – Run one court & back
• 20 (SC) LBC – Two courts & back
• 30 (SC) LBC – Three courts & back
• 40 (SC) LBC – Four courts & back

Mary  

• Dancing Chilcutts (In Chilcutt (‘bows & toes) pose, alternate leg raises)

Announcements:

• Durham Shirt Orders – clock is ticking, so hurry & place your orders.

COT/BOM:

Thank you for the opportunity and for the support today.  It is always a pleasure to work out with the Durham fellas.  Don’t underestimate the simple power of a kind word.  Reach out to someone, whether an F3 brother who’s been on the DL or an old high school friend that you haven’t spoken to in years.  See how far a kind word can go.

Moleskin

Soda is really fast in reverse. “Shot out of a cannon” was the apt descriptor.