AO: Southpaw (JAX Southpaw VQ)

PAX: Wee Man, McGregor, Long Drive, Boucher, Paycheck, Nurse Jackie, Bunker, Billy Ho, CDC, JAX (QIC)

Warmup:

SSH x15 – IC

TTT x10 – IC

Monkey Humpers x10 – IC

One lap around field

Waypoints:

1. Start cone at back of endzone
2. Soccer net positioned circa 20 yard line
3. JBL speaker circa 50 yd line
4. Water bottle “precisely” 15 yds beyond speaker
5. Second soccer net circa opposing 20 yd line
6. End cone at back of opposing endzone

The Thang

Round 1

Line up at Waypoint 1

Lateral shuffle to Waypoint 2

10 jump squats

Switch leading leg, Lateral shuffle to Waypoint 3

20 jump squats

Switch leading leg, Lateral shuffle to Waypoint 5

30 jump squats

Switch leading leg, Lateral shuffle to Waypoint 6

Jailbreak to Waypoint 1

Round 2

Line up at Waypoint 1

Bear crawl to Waypoint 2

10 second high plank to 10 merkins

Bear crawl to Waypoint 3

10 second high plank to 20 merkins

Bear crawl to Waypoint 4

10 second high plank to 30 merkins

Back pedal to Waypoint 1

15 second count

Round 3

Line up at Waypoint 1

Lunge to Waypoint 2

10 tuck burpees

Lunge to Waypoint 3

10 tuck burpees

Lunge to Waypoint 4

10 tuck burpees

Jailbreak to Waypoint 1

Round 4

Circle up

10 high crunches to 10 slow bicycles to 30 sec high plank

Repeat x3

20 LBCs to 20 oblique toe touches to 30 sec high plank

Repeat x3

Round 5

Line up at Waypoint 1

Broad jump to Waypoint 2

10 reverse lunges per leg

Broad jump to Waypoint 3

15 reverse lunges per leg

Broad jump to Waypoint 4

20 reverse lungers per leg

Jailbreak to Waypoint 1

Round 6

Circle up

10 bad boys to 20 LBCs to 30 sec high plank (3 rounds increasing 5 reps/secs per exercise per round)

Round 7

Circle up

All PAX hold high plank while each PAX takes turn performing 5 merkins

Repeat performing 10 merkins each

15 merkins OYO

COT

Prayer Requests

Long Drive: Wife’s cousins undergoing 2nd round of chemo

NJ: Healing for several cancer diagnoses, Lyan (in her 20s) undergoing chemo, brother in law’s mother recently passed

Wee Man: Prayers for Periscope’s condition, recently had a seizure

Prayers for Ukrainian and Russian citizens and leadership

Praise Reports

Billy Ho expecting 3rd and 4th children (twins)

Congratulations brother

Thanks for bringing the fire, men! Strong work!