It was a Wojo kind of day…

Grateful to have 2 FNG’s, Smores and Frisbee. Welcome to the nation.

Warm up: 20 side straddle hops, 15 squats, 10 merkins, 10 lbc’s

Colonel Troutman: partner up: 1st partner runs 20 yards for 5 pull-ups, 2nd does 10 merkins to plank, then switch; 5 sets each

1/3 mile run

2 sets – lunge walk/jog for 30 yards each

5 minutes of mary: 15 lvc’s, 20 flutter kicks, 15 rosalitas, 10 russian twists, 15 WWI sit ups, 10 dying cockroaches

1/3 mile run

3 sets of:

10 merkins, 10 side straddle hop, reverse bear crawl, hill sprint

1/3 mile run

Dan Taylor: 1:4 ratio of 4 lunges to 1 full squat… UP to 32 lunges/8lunges

1/3 mile run to COT

GOP author