Warm up: 20 side straddle hops, mosey around the block, glute stretch, hamstring stretch, shoulder stretch
The Thang: Medley relay, pax hold plank, one at a time run to torch and back, perform 10x squats/pull-up/burpee/merkin. 200 free, 4×10 merkins wide/normal/elbows in/spider man. 200 IM, 10x burpee/squat/pull-up then cross monkey bars. 50 free, sprint across lot, 10 merkins, sprint back. Diving: motivators at 6. 100 fly, 20 burpees. 100 free, sprint lot, 5 merkins, sprint back, repeat. 500 free, jog around the big block. Time’s up, finish with 30 sec flutter kick, 10 box cutters, 20 bird dogs.
CoT: kids feeling ill, busted calves, families, New Orleans.
