Sevens

Warm-Up:

Mosey to parking deck

28 SSH IC

28 High Knees IC

21 Squat Jacks IC

21 Arm circles (forward)

21 Arm circle (reverse)

F3 merkins – while circled up all PAX perform single count merkins where each PAX gets to call out single count merkins IC. Instead of counting with numbers each PAX spells out his name. 1 merkin per letter.

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The Thang:

1. Run seven flights of stairs (in a six floor parking deck…so up 6, down 6, up 1) to the first floor. Merkins until everyone arrives
2. Caterpillar relay. All PAX line up in derkin position on the wall. PAX at end bear crawls under other PAX. Go through rotation twice.
3. Run seven flights of stairs to the second floor (so up to 6, down to G, up to 2). People’s chair until everyone arrives.
4. Broad jump burpees across the 2^nd American hammers until everyone finishes
5. Run seven flights of stairs to the third floor (so up to 6, down to G, up to 3). Squats until everyone arrives.
6. Run to other stairwell.
7. Bear crawl down stairs to Ground floor
8. Run seven flights of stairs to the first floor (up to 6, down to G, up to 1). Squats until everyone arrives
9. Caterpillar relay. All PAX line up in derkin position on the wall. PAX at end bear crawls under other PAX. Go through rotation twice.

Mary:

21 Big boy situps OYO

28 LBCs IC

28 Penguin Crunches IC

21 Flutter Kicks IC

28 American hammers IC

Jog back to parking lot

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COT: Count, Namorama, announcements, BOM