Warmups

• SSH x 30 IC
• Arm Circles x 10 IC
• Reverse Arm Circles x 10 IC
• Willie Mays Hays x 10 IC
• Imperial Walkers x 20 IC
• Slow Squats x 10 IC

The Thang

• Fellowship Lap
• Bear Crawl the circle
  • If you stop or need to stop, run a full lap to catch up with leader
  • Continue bear crawl
• Fellowship Lap
• Ladder #1:  Burpees to Alternating Lunges (11 total), run forward to other side of parking lot, run backwards back
• Ladder #2: (cones placed closer together) Merkins to Air Squats (11 total), run forward to other side of parking lot, run backwards back

Mary

• LBC x 20 IC
• Boat/Canoe

COT

• Enjoy the simple things in life, don’t take for granted today, because tomorrow is not certain.  Serve the community, family, friends.  Aye!