Warm-a-rama

Arm circles x 10 ic

Circle arms x 10 ic

Michael Phelps x 10 ic

The Thang

0.5 mile mosey

1 pull up, 2 merkins, 3 squats

2 pull ups, 4 merkins, 6 squats

3 pull ups, 6 merkins, 9 squats

4 pull ups, 8 merkins, 12 squats

5 pull ups, 10 merkins, 15 squats

6 pull ups, 12 merkins, 18 squats

7 pull ups, 14 merkins, 21 squats

6 pull ups, 12 merkins, 18 squats

5 pull ups, 10 merkins, 15 squats

4 pull ups, 8 merkins, 12 squats

3 pull ups, 6 merkins, 9 squats

2 pull ups, 4 merkins, 6 squats

2 pull ups, 4 merkins, 6 squats

10 penalty burpees

0.5 mosey back to start

Mary

WWII x 10 ic

Flutter kick x 20 ic

Bear crawl plank x 20 ic

Dead bugs x 10 ic

We completed 50 pull ups, 100 merkins, 150 squats and ran 1 mile

COT

Prayers for Swanson’s M and his family, praise for Tinker being back in the gloom, and praise for the HIM in F3 supporting one another.

Great work brothers and thanks for following my lead.