Warm-a-rama (Bedpan)

LBACs and mandatory calf stretches

Squats

Mosey down to track.

Thang #1 (Bedpan)

Track Ladder.  Run 200 yards.  5 burpees

Run 200 yards.  5 burpees.  10 squats.

Run 200 yards.  5 burpees.  10 squats.  15 Bonnie Blairs.

Run 200 yards.  5 burpees.  10 squats.  10 Bonnie Blairs.  10 Windmills

Run 400 yards.

Bear Crawl up half of the hill; crawl bear up the remainder; grab cinder blocks.

Thang #2 (Maraschino)

PAX line up on end of parking lot.

Round 1:  Perform 5 Steel Burpees (Superman Hand-Release Burpees).  Suitcase carry block 10 paces.  10 bent-over rows.  Run to end of parking lot and return to block.  Perform rows until last PAX has returned.  Then do 5 more rows together.  Riffle carry cinder block back to start.

Round 2:  5 Steel Burpees.  Carry block 10 paces.  10 rows.  Carry block 10 paces.  10 Sumo Squats.  Run to end of parking lot and return to block.  Perform squats until last PAX has returned.  Then do 5 more squats together.  Riffle carry cinder block back to start.

Round 3:  5 Steel Burpees.  Carry block 10 paces.  10 rows.  Carry block 10 paces.  10 Sumo Squats.  Carry block 10 paces.  10 Yanni Merkins.  Run to end of parking lot and return to block.  Perform Yanni Merkins until last PAX has returned.  Then do 5 more Yanni Merkins together.  Riffle carry cinder block back to start.

Round 4:  5 Steel Burpees.  Carry block 10 paces.  10 rows.  Carry block 10 paces.  10 Sumo Squats.  Carry block 10 paces.  10 Yanni Merkins.  Carry block 10 paces.  10 Derricks (single-leg deadlifts) Run to end of parking lot and return to block.  Perform Derricks until last PAX has returned.  Then do 5 more Derricks together.  Riffle carry cinder block back to start.

Round 5:  5 Steel Burpees.  Carry block 10 paces.  10 rows.  Carry block 10 paces.  10 Sumo Squats.  Carry block 10 paces.  10 Yanni Merkins.  Carry block 10 paces.  10 Derricks (single-leg deadlifts).  Carry block 10 paces.  20 curls.  Run to end of parking lot and return to block.  Perform curls until last PAX has returned.  Then do 10 more curls together.  Riffle carry cinder block back to start.

Round 6:  5 Steel Burpees.  Carry block 10 paces.  10 rows.  Carry block 10 paces.  10 Sumo Squats.  Carry block 10 paces.  10 Yanni Merkins.  Carry block 10 paces.  10 Derricks (single-leg deadlifts).  Carry block 10 paces.  20 curls.  Carry block 10 paces.  20 Homer-to-Marge.  Run to end of parking lot and return to block.  Perform Homer-to-Marge until last PAX has returned.  Then do 10 more Homer-to-Marge together.  Riffle carry cinder block back to start.

Round 7 (focus on form):  5 Steel Burpees.  Carry block 10 paces.  10 rows.  Carry block 10 paces.  10 Sumo Squats.  Carry block 10 paces.  10 Yanni Merkins.  Carry block 10 paces.  10 Derricks (single-leg deadlifts).  Carry block 10 paces.  20 curls.  Carry block 10 paces.  20 Homer-to-Marge.  Carry block 10 paces.  10 Blockees.  We were at the end of block, so there was nowhere to run.  Riffle carry cinder block back to start.

Round 8:  Repeat Round 7 with focus on speed.

Mary (NO TIME)

COT

Announcements:  Coronation Day at TBR

Name-o-rama

Bedpan took us out.

4 retired to Caribou for Coffeeteria with vegan treats.