I used a tool from teaching to create a randomized set of exrevises. Each spin gives 2 movements (down and back a distance of the Qs discretion), 2 upper body and 2

lower body exercises each with their own rep counts. The Q decides if the reps are in cadence or not. like The deck of pain it can be brutal or it can be a normal WO. Here is a link to the randomizer if anyone wants to try/ use it.

https://www.flippity.net/ra.php?k=1iteY_cQxXBk7lnIdIVfhN4yY1-TRbgzJqCsfsC9DTCE

the Thang

Mosey 0.25mi

25 yd Sprint…Jog

10 ic curls

10 ic irkens

15 star jumps

10ic block squats

25 yd Sprint…Jog

5 ic front raise

20 ic pike circles

5ic imperial walkers

15 ic derricks ea leg

25yd power skip….lunge back

15ic circle arms

25 ic arm circles

10ct iso lunge ea. leg

15 ic reverse lunge with knee kick

25yd bunny hop…jog back

25 YTIs

20 ic Circle arms

20ic pickle pointers

5 tempo squats 10 count

25yd butt kickers….butt kickers back

15 tempo merkins 5 count

15 werkins

20 ic Fire Hydrant ea. leg

25 ic side laying leg raise

25 yd Frog Hop…jog back

15 spider merkins

20 tempo curls 10 count

10ic split squats

15 ic air squats

all in all it was a good workout…only issue from the Q stand point was having to keep turning on my phone to spin the wheels.

COT: praises for COT and being more real and open with ourselves and pax. Focus on trust. Prayers for healing for my kids' friend recently diagnosed with cancer. Guidance for me as I parent my kids in this situatio.