Warm-up all IC

Side Straddle Hops x25

Imperial Walkers x15

Grass Pickers x15

Mountain Climbers x20

Merkins oyo x10

The Thang all OYO Modify where needed

Burpee Ladder (11’s) 10 Merkins then 1 Burpee – 9 Merkins then 2 Burpees and so on

Leg-O-Rama AMRAP FOR 10 minutes

20 Squats

20 Lunges the hard way

20 Monkey Humpers

20 Calf Raises

20 Leg Lifts the hard way

Upper Body Burn OYO

15 Carolina Dry Dock Merkins

15 Diamond Merkins

15 Wide Arm Merkins

30 Second of Plank Jacks

Repeat

Mary 1 minute of each

Big Boy Sit-ups

Flutter Kicks

Rosalitas

American Hammers

Plank your choice

2 minutes of stretching

COT

DoorDash’s Father and chemo that keeps getting pushed back

DoorDash and his family and their continued healing

Chumbawamba’s family and their continued good health

Dinnerama

My Battle Buddy and I chose China Wok in Millersville.

We had great conversations understanding we are just 2 guys trying our best.

Discussed how we both need F3 and the gifts/rewards it brings us.

#betterthenwewere

Chumbawamba getting back up again