Minecraft went on a walk-about around downtown PBO while YHC and Spartan warmed up.  Called the one-minute warning, and Alcatraz appeared so we got going.

Warm Up

• SSH
• Slow Squats
• Slow Merkins
• Stretches

Main Event

Mosey to Justice Center, specifically the stairs in front of the Justice Center:

Bear Crawl/Crawl Bear Stair Serpentine. Starting on one side of the stairs, Crawl Bear up & around the handrail then Bear Crawl down.  Continue, ‘serpentining’ around each handrail.

Move to the parking lot across the street:

Paula Abduls. Bear Crawl forward two spaces, Crawl Bear back one space until we make it across the parking lot.

Contra Burpee Pyramid. Start with one burpee (with its incorporated one merkin) at one end of the lot. Sprint to far side.  Perform two burpees, with two incorporated merkins in each burpee.  Sprint across lot.  Perform three burpees, with three incorporated merkins in each burpee. Continue, up to five, and then back down to one.

Paula Abduls. Lunge Walk forward two spaces, Backwards Lunge Walk back one space until make it across the parking lot.

Move to the benches/wall at Tax Center:

• Derkins and Dips
• Squats and Step-Ups

Mary

• Flutterkicks
• Heels to Heaven
• Dancing Chilcutts
• Merkin Ring of Fire

Announcements

• Potential F3 recruiting opportunity this Sunday in downtown Pittsboro (first Sunday street fair)
• Themed Mystery Q series all during August kicks off this Friday at The Wall

COT

Work has been challenging and not overly fun lately; prayers for the strength and discipline to push through it just like we do during workouts.  Thank you for the opportunity to lead today and for your support; it was an honor.  Have a great day, everybody. Aye!