Warm up

SSH x 20 IC, IW x 15 IC, OHC x 15 IC, Seal Claps x 10 IC, Mtn Climbers x 10 IC, Squats x 10 IC, 1 lap

The THANG

21-15-9 (21 Bear Crawl IC, 15 Merkins, 9 Lunge Walk IC) x 3 to get about half-way around the loop

Mosey to the picnic tables for 15 Dips IC, 10 Derkins, 5 Squats IC – 3 sets total

Mosey back to where we stopped crawling and resume 21-15-9 (21 Bear Crawl IC, 10 Mtn Climbers IC, 9 Lung Walk IC) x 2 to get back to AO

Then 1 lap followed by the Cinder Block and Box Jump circuit x 2 rounds – 1 PAX runs and the other PAX do Cinder Block Swings, Cinder Block Thrusters, Box Jumps, and Steps Ups at 4 stations

Circle up for 5 8-count Manmakers, 10 Homer to Marge IC, 15 Monkey Humpers IC, 5 more Manmakers for good meaure

Marry – LBCs, plank Ring of Fire

Closing thoughts – gratitude for F3 and the ability to come out and do some work with the PAX