WARM-UP – SSH, Windmills, ‘Ass to Cheek’ Arm Swings (from lunge position), Slow Merkins, Alternating Lunges

THE THANG – Partner Exercises (one partner on ReCity rail wall, one partner with cinder block/KB)

Q ‘Random Selection’ – series of following rounds with Q choosing random # of reps each round

• Feet on Wall Merkins and KB Swings

• Feet on Wall Derkins and KB Swings

• Hands on Wall Irkins and KB Swings

• Fingertip Merkins and KB Swings

• Fist/Knuckle Merkins and KB Swings

• Dry Docks and KB Swings

Mosey as a group for ~ .4 to .5 mile run to random parking lot with three parking lot spot curbs. Split into three groups (one for each curb) and complete the following series of exercises (3 PAX at a time) across the parking lot

• Burpee, Curb Bounder, Spring lot, and 10 Merkins

• Burpee, Curb Bounder, Lunge walk lot, and 10 Squats

• Burpee, Curb Bounder, 3 Bounders across lot, Crawl Bear rest of lot

• Burpee, Curb Bounder, Reverse Lunge lot, Dry Docks

• One other series (I can’t remember!)

Mosey as a group ~.4-.5 miles back to ReCity AO

Q “Random Selection” Finale (Partner Up Again)

• Leg Raises (Hanging from Rail) and Alternating Single Arm Overhead Snatch (w/ cinderblock) – 3 rotating sets of this

• Leg Raises (Hanging from Rail and Alternating Lunges with Single Arm Overhead Press Hold (w/ cinderblock)

MARY – LBCs

Thanks to PAX for opportunity to lead. Great to revisit the Bullpen!