Warm Up

SSH, Imperial Walker, though the tunnel, Willy Mayes Hayes, slow squats, slow merkins

The Thang

Grab your partner… here we go!

2 pax were the timer – up and down the stair twice stepping sideways
2 pax tire flip back and forth
2 pax squat with one deceptively heavy pipe
2 pax partner sit-up (lock legs, sit-up until you can clap)
repeat 3x

Bearpees halfway to the gatehouse, 4 lunges and a squat the rest of the way

2 pax were the timer – bear crawl through the bike rack 2x
2 pax derkins
2 pax balls to wall
2 pax chest to bars
repeat again, but only one trip through the bike racks

Mary
flutter kicks & plank jacks

Moleskin

There are some service opportunities; check out the F3 channel for details. Be on the lookout for Lo Pair at an AO near you- he just finished Chemo!