Location MBIC

Warm up

Low plank with 3 F’s and 5 core principles

21’s 10 penalty burpees

The Thang

wall sit with PAX counter one at a time 15x WW3s

Ladder workout

round #1

5 burpees

round #2

add 10 merkins

round #3

add 20 LBCs

round #4

add 30 hard lunges

round #5

add 40 air squats

then work back down the ladder

Mary 

Old guy stretches (sorry button)

COT

Convergence

brew ruck

prayers for coach eno healing for big blue

praises flame and button healthy young kids

grown and intentionally be better men daily

Good workout today guys!

Good coffee at today’s grind at Coffeteria