Warm-up

motivators, arm circles, cherry pickers, slow merks

Thang 1:

4 corners: curls, OH presses, kettle-bell swings, squats (farmer carry/rifle carry between stations)

Fellowship run (slower pace due to the heat)

Thang 2:

4 corners 2: crossed-arm lifts, grave diggers (2 count as 1), over-block hops (2 count as 1), sit-ups (farmer carry/rifle carry between stations)

Fellowship run 2

Mary:

Turkish get-ups (only 7)

box-cutters (slow cadence up to 30), Freddie Mercuries (slow cadence up to 30)

Doomsday clock (shout-out to Cutter and Bronco who finished last, going strong at 125-merk count)

CoT: The Juneteenths is coming this weekend, let’s educate ourselves and others about the significance of this date to this grand project called American liberty. Let’s celebrate and remember, and make effort to make a change for equity for everyone in our individual lives, community well-being, and society in general.