0630: one lap around the field and one-man circle-up for the warmup
Warmup:
SSH x 78
The Thang:
10 merkins for ABBA
10 LBCs for COCO
5 burpees for DUNPHY
15 squats for JB
20 arm circles for MINI ME
20 overhead claps for SELFIE
100m backwards run for ACORN
10 prisoner squats for COMMODORE
10 dips for FLASH
10 slow count BTTW for JEKYL
20m bear crawl for NANCY
20m crab walk for SHAWSHANK
10 WWIIs for BEEPER KING
100m run for CROC
100m run for FRACK
1 minute wall sit JIMMER
10 merkins for OVERBOARD
10 LBCs for SINCLAIR
5 Burpees for BENEFACTOR
15 squats for DARK HELMET
20 arm circles for FULL NELSON
20 overhead claps for JV
100m backwards run for PICKERING
10 prisoner squats for SOCRATES
10 dips for BILLY BOB
10 slow count BTTW for DEVITO
20m bear crawl for GILOOLY
20m crab walk for LAETTNER
10 WWIIs for PINKY
100m run for SPACE JAM
100m run for BLINDSPOT
1 minute wall sit for DOI
10 merkins for GOLDFISH
10 LBCs for LAUPER
5 burpees for PONCH
15 squats for STINKY CHEESE
20 arm circles for BONSAI
20 overhead claps for DONATELLO
100m backwards run for GRUNT
10 prisoner squats for LEASH
10 dips for PRIME TIME
10 slow count BTTW + 5 handstand presses for SWANSON
20m bear crawl for BUBBLE
20m crab walk for DO-RE-ME
10 WWIIs for H2O
100m run for LESS
100m run for PUFFS
1 minute wall sit for SWINGLINE
10 merkins for BULLOCK
10 LBCs for DOUBLE DUTCH
5 burpees for HARDEN
15 squats for LOUIS
20 arm circles for RANGER
20 overhead claps for TOE TAG
100m backwards run for BUUBS
10 prisoner squats for DOUBLE HUMPEE
10 dips for HONEY-DO
10 slow count BTTW + 5 handstand presses for MANE
20m bear crawl for ROCKET MAN
20m bear crawl for TWITCH
10 WWIIs for CAKE
100m run for DRACULA
100m run for HORSE HAIR
1 minute wall sit for MATLOCK
10 merkins for ROSCOE
10 LBCs for WHATLEY
5 burpees for CAT SCRATCH
15 squats for DRAMA QUEEN
20 arm circles for HUSHPUPPY
20 overhead claps for MEDICINE WOMAN
100m backwards run for RUUP
10 prisoner squats for WOJO
10 dips for CHEESY PUFF
10 slow count BTTW + 5 handstand presses for DUFFY
10 WWIIs for JASON VORHEES
100m run for MESSI
100m run for SAUL
1 minute wall sit for ZEBRA
78 merkins for EVERYONE
0742: COT – prayer of thanksgiving for an awesome year and for F3 coming to Roanoke.