After a late Sunday-night snag of the Q, 7 strong pax came out of the woodwork for a solid beatdown to start the week right.

Warmup – SSH x50 IC; Abe Vigodas FWD/BKWD  15 IC; Windmills x10IC; Goofballs x20 IC; Imperial Walkers x15 IC.

Thang 1 – Seven of Diamonds. Down-Ups (jog in place w/ burpees on down) 4 sets x7 each; Dips 3 sets x14 IC + 1 set Big Bois x14 IC; Merkins (Wide-arms, Regular; Diamonds, Carolina Dry Docks) 1 set each x21 IC; Big Bois 4 sets  x28 IC.

Thang 2 – Running. Half-mile Mosey with small sets of Flutter Kicks + Squats. Sprints 50/50 Buttkickers/Sprints x4.

6MoM – Tabata Style (20 sec on, 10 sec off). Box Cutters x4 sets; Freddy Mercuries x4 sets; Big Bois x2 sets.

CoT – Be mindful. Practice kindness. Really focus on people when you’re with them. Go the extra mile to help them feel listened to, cared for and supported.