Side shuffle hop-50 3 count

Imperial walker-15 3 count

Annie- 10 3 count

Willie Mays Hays -15 3 count

Forward arm circle- 10 3 count

Reverse arm circle-10 3 count

Windmill (hamstring stretch)- 15 3 count

Mosey to Forest theatre

Start at theatre floor

10 burpees oyo

Box jump to top

1 merkin oyo

Run to the bottom

Repeat until

1 burpee at bottom

10 merkin at top

Hold plank or low squat hold till all finish at top

Grab some wall:

BTTW -descending ten count

People’s chair -descending 10 count

Mosey

Ascending curb crawl:

Bear crawl facing opposite curb. BC to other side, put feet on curb complete one derkin, crawl

back complete two derkins. Continue to 13

Mosey

Bolt 45’s

15 squats full standing position down to halfway position and return. Then go from halfway

down position to full squat position and return up to halfway position 15x. Finish off with 15

jump squats.

Mary:

Flutter Kicks

WWII

Plank -two minutes

CO T:

Thanks to the pax for following me through the darkness & pushing through the Box jump,

burpee/merkin challenge in the darness. We worked together, trusted and helped

one another through a tough test. I’m proud to be part of and lead a group of men who can

take that message into our community and spread the word that by working together, trusting

and helping one another great things can be achieved.

The Pax:

Uzi

Bogie

Hot pair

Rebar

Drift

Halo

Malware

Potter

Night Shift