Warm-up 
Circle of Pain

Perform all reps IC (In Cadence) unless noted:

• 20x Side Straddle Hops (SSH)
• 15x Imperial Walkers
• 15x Grass Pickers
• 15x Wonder Bras (Forward & Reverse)
• 10x Slow Willie Mays Hayes (Hamstring stretch)

3. The Thang

Part A: The Escalator — Upper & Core

Line up along a path, parking lot line, or field edge. Execute exercises at Station A, run/bear crawl to Station B (approx. 25–30 yards away).

• Round 1: 10 Hand-Release Merkins at A  Run to B 10 Peter Parkers
• Round 2: 10 HR Merkins + 15 Big Boy Sit-ups at A  Run to B 10 Peter Parkers + 15 Plank Jacks
• Round 3: 10 HR Merkins + 15 Big Boy Sit-ups + 20 Carolina Dry Docks at A  Bear Crawl to B 10 Peter Parkers + 15 Plank Jacks + 20 Shoulder Taps (1:1)

Part B: The Leg & Cardio Grinder — “11s”

Set up two cones or landmarks ~30 yards apart.

• Station 1: Jump Squats
• Station 2: Bobby Hurleys
• Format: Start at Station 1 with 10 Jump Squats, run to Station 2 for 1 Bobby Hurley. Total reps always equal 11 (9:2, 8:3… down to 1:10).

4. 6MOM — 6 Minutes of Mary

Focus on core stabilization and recovery:

• 20x Low Slow Flutters (IC)
• 20x LBCs (Little Baby Crunches) (IC)
• Leg lifts on 6 – low, medium, high, medium, low – 10 count at each level
• 15x American Hammers (IC)
• 1 Min Plank Hold (Q-led callouts: ring of fire or shoulder-taps in plank)

5. COT — Circle of Trust (2 Mins)

• Count-o-rama & Name-o-rama
• Announcements & Intentions / Prayer
• One shots M and tension at work, Catepillars crew trek, Pax who are hurting mentally and/or physically, a beautiful morning with 4 men coming together for similar reasons.
• Discussed a new AO possibility on Tuesday or Thursday morning for Pax who want to wo but can’t travel the distance to Rapho.
• Barn Door possible bonfire 🔥 in the future

Chumbawamba signing off