Warmarama
Side Shuffle Hop (20 IC)
WMH (10 tempo)
Hillbillies (10 IC)
Imperial Squat Walker (10 IC)
Harvester (10 IC)
LBACs (10 IC, forward, reverse)
minute merkin – 30 seconds down, 10 second hold at the bottom, 30 seconds up.

ME
Mosey around the field, stopping at the edge of the goal box on the field closest to the bathrooms.
Bearway to Heaven – A Bear Crawl suicide of seven increasing lengths with decreasing burpees at the end of each length. Starting at the side of the 6 meter box and working across the field toward Weaver Dairy, bear crawl to each line (far side 6 meter line and back for 7 burpees, far side 18 meter line and back for 6 burpees, far side side line and back for 5 burpees, near side sideline of the next field and back for 4 burpees, then working back, far side side line and back for 3 burpees, far side 18 meter line and back for 2 burpees, and finally far side 6 meter line and back for 1 burpee.

Bear Hold (60 seconds) – get into bear position, and similar to a plank, hold for 60 seconds. Keep knees and shins *just* off the ground and back as flat possible.

Circuit:
Push up toe tap (10)
Shoulder taps – (20, 10 each side)
Sprawl to tuck jump (10)
Squats (20)
Hindu merkin (10)
Butter Fly sit up (10)
Burpee (10)

Mary
Hurricane Hoedown: Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 LBC Flutter kicks. 7 rounds, dropping 1 rep each round (6, 5, 4…).

COT:
Red October – prayer request for his eldest son Nick as he does some soul searching.
Adolphus – prayers for him as he works through some challenges in his personal life.
Nightshift – prayers for him and his family as they work through some challenges.
Florence – prayers for his son as he approaches graduation and moves to the next phase(s) of life.
Poser – shout out to everyone for support through challenges with his mom's health. Thankfully she's getting some new medication that seems to be helping.

YHC took us out with a reiteration that we need to appreciate and take advantage of the support F3 provides us. We come out and push each other physically each morning, but only a few reach out during COT to ask for support there. This is a great group, with so many PAX ready and willing to help in many many ways and we need to recognize that, be strong enough to ask for the help, and humble enough to accept it. YHC included.