Warmup:

SSH*30, Imperial Walkers * 15, WMH * 10 (slow), then bailed as the garbage truck showed up. It wouldn’t be Conjunction Junction without the early morning smell of the dumpster being emptied …

Fellowship pace to the back of Smith Middle school and the benches.

The thang:

• 30 dips, 30 derkins
• 20 dips, 20 derkins
• 12 dips (I lost count), 10 derkins

Fellowship place to the front of Smith, christened last week by Slug as The Arena. The Pax were going to deconstruct the burpee.

• First run, to the first corner. 10 burpees. Jog back, plank until all were done
• Second run, to the second corner, 20 merkins, back to first corner, 10 burpees. Jog back to start, plank until all were done
• Third run, third corner. 30 squats, with the Pax reminded that perfect form is all we ask. 20 merkins, 10 burpees at the corners, back, plank
• Fourth fun, all the way round to our starting point. 40 squat jumps. There was much rejoicing. 30 squats, 20 merkins, 10 burpees and a partridge in a pear tree. Or plank, there was somehow less oxygen in the air now so I’m not clear on this.

Moore led us in a plankathon when we got back. Low, high, right and left.

Next we bear crawled from one of the corner of the arena to another. LBCs called by Slug.

Mary:

Fellowship pace to the flag.

• 30 heels to heaven
• 20 boxcutters
• Ring of fire, every Pax to do five merkins, then some kind of plank. Around the circle twice.

COT:

• Thoughts for one of our F3 brothers who passed in Atlanta this week. Reminders to listen to your body and to check out for each other.