YHC was going to stay close the shovel flag for Warm-a-rama but Amphibious had to open his mouth to say he wasn’t going to run.  That’s all YHC need to start a mosey outside of the school.


  • Side Stratal Hop x 15 IC
  • Imperial Walker x 15 IC
  • Gorilla Humpers x 15 IC
  • Windmills x 15 IC
  • Sun Gods x 15 IC (each arm)


Today is all about team work.  Partner up and complete laps around the school with 3 pain stations.  We split all the teams between each station to start.  While partner A was completing an exercise from either the arm, leg, or core, partner B was running to the next station and starting an exercise from the list. Once partner A complete 30 single count exercise, they would run to relieve partner B with a merkin 10 count handoff.  Teams completed multiple laps until the Q called Omaha.

  • Basketball Court Station
  • Goblet Squat
  • Bobby Hurley
  • Wojo Squat
  • Monkey Humpers
  • Lieutenant Dan
  • Toy Soldier
  • Shovel Flag Station
  • Low Dolly
  • Low Slow Flutter
  • Crunchy Frog
  • LBC
  • Freddie Mercury
  • Plank Jack
  • Parking Lot Station
  • Incline Merkins
  • Ranger Merkins
  • Derkins
  • Carolina Dry Docks
  • Merkins
  • Dips


  • Homer/Marge (around the circle)
  • Box Cutters x 10 IC
  • American Hammers x 15 IC

COT – Flow took us out


  • 3rd F after Slammin Sammies right after the workout at the AO, Bull Dog will bring coffee
  • Looking for Q’s for Quaker Crater

PAX: avatar_box

QIC: minimal