The Devil says “Oh $&#%, he’s up!”

AO: Thunder
FNGs: None
COUNT: 11
WARMUP: SSH, Thru the Tunnel, Li’l Baby Arm Circles (only one way), hold deep squat
THE THANG: Run to park,

1/4 Murph (7 rds)
-5 Pull-ups
-10 Mercans
-15 Squats
– Run to gate at top of park & back

Run to field,

Churchkey Shuffle (5 rds)
-10 Burpees
-10 Big Bois
-10 Bobby Hurleys
-10 Breakdancers
-10 Runners Dead Lift

Lap around track

Partner Bear Crawls
-Bear Crawl across field
– When you give out. Standup, clap, and wait for your partner gets to you.
-Cross field & back

Take a lap and back to AO (talk smack to the Q about running slow 😐)

MARY: alternating plank & air chair
ANNOUNCEMENTS: Thunder AOQ Handoff & 9th Anniversary, F3 Cola 10yr Anniversary “Party”, The Wall at Ft. Jackson
COT:prayers for George (Fallout), Nadine (Snowflake), Dylan (Costanza), and Clint’s Child (Escrow).