AO: Afton
Q: Opie ,
PAX: Iron City, Opie, Buck, hokie_pokie, Spaz, Geppetto, CPAP, Ice Bath, Big Blue, hop_hunter
FNGs: None
COUNT: 10
0:00–0:05 — Warm-Up (5 min)
Dynamic Warm-Up
– 15 SSH (Side Straddle Hops)
– 15 Windmills
– 10 Arm Circles Forward
– 10 Arm Circles Backward
– 15 Moroccan Nightclubs
– 10 Squat
– Light jog around parking lot

0:05–0:15 — Cardio Push (10 min)
Parking Lot / Field Circuit
Repeat 3 rounds:
– Run to marker
– 10 Merkins
– Run back
– 15 Air Squats
– Run to marker
– 20 Mountain Climbers (4-count)
– Run back
Modification: Fast walk instead of run.

0:15–0:30 — Strength Circuit (15 min)
Rotate Through 3 Stations
45 sec work / 15 sec transition
3 rounds total
Station 1 – Upper Body
– Merkins
– Wide Merkins
– Diamond Merkins
Station 2 – Legs
– Jump Squats
– Lunges
– Calf Raises
Station 3 – Core
– Plank
– American Hammers
– Freddy Mercuries
0:30–0:40 — Team Builder (10 min)
Dora 1-2-3
Partner up.
One partner runs while the other accumulates:
– 100 Merkins
– 200 Squats
– 300 Flutter Kicks (4-count)
Switch when partner returns.
0:40–0:50 — Heart Rate Finisher (10 min)
EMOM (Every Minute on the Minute)
Start each minute with:
– 5 Burpees
– 10 Big Boys
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0:50–0:57 — Core & Mobility (7 min)
– 1 min abs
– 30 sec each side Side Plank
– 20 Slow Flutter Kicks
– Downward Dog Stretch
– Hip Flexor Stretch
– Hamstring Stretch
– Stretch

0:57–1:00 — COT (Circle of Trust)
– Nameorama
– Announcements
– Prayer: Lifted up Ruthie