6 Pax joined me to celebrate the third anniversary of my first workout. They were treated to a heavy load of shoulder work. This is roughly what transpired…

Warm Up: 10IC Hill Billy, 10IC WMH, 25IC SSH, Arm Circle 10IC, Reverse AC 10IC. Short stretch & mosey to playground.

ME: Partner up. P1 commenced 10 burpees while P2 did AMRAP pull-ups until P1 completed his exercise. Switch so P2 completes 10 burpees while P1 does AMRAP pull-ups until P2 finishes his exercise. Continued with each partner completing 10 (each leg) Apollo Ono’s, 10 (each leg) toe taps, 10 groiners and 10 jump squats. While one partner completed each exercise, the other did AMRAP pull-ups.

Recovery mosey to nearby curb to commence ascending curb crawls. This awful exercise mandates bear crawling from curb to curb while completing a derkin on each end ascending until 13 derkins have been reached.

Mosey to far end of school parking lot where we began a crawl bear up the parking lot. Upon reaching destination all pax did ten merkins. We then crab walked to far light & did ten merkins. Crawl bear again to crosswalk & did ten merkins. Crab walk to next light & did ten merkins. Broad jumped to next spot & did ten merkins. Bear crawl up parking lot & did ten markets. Sprint to far end of parking lot did nine merkins.

Mary: 10 merkins, 15IC flutter kicks, 15 merkins, 15IC american hammer and 15 merkins.

Co T:The most important thing that I take away from being out here is how much it helps me to be better in all aspects of my life. The men who come out here and share their kindness, wisdom and friendship help me strive to be a better dad, leader, and husband. Take all of the positives we take away from being here and share it in your community. Aye!