Where 2 or more are gathered …

Valdez (arm stretches)

Grapevine (hamstring stretch)

LBC

“3123” = 3 ‘4 corners’ or trailer park merkins, 1 jump shot, 2 wojo squats, 3 Carolina Dry Docks

Grinders between the Hydrants: squats, arm circles, shoulder taps, seal jacks, plank jacks, Mike Tysons, Nolan ryans, heels to heaven

Mosey to the rails for rail walks, bear crawls, crab walks, lunges forward, lunges backwards, and dips

Mosey to picnic table area for people’s chair with lalannes, Muhammed Alis, overhead presses;
and on the benches: regular dips, left and right one legged dips, Bulgarian split squats, incline merkins, decline merkins

Mosey back go hydrants for additional grinders

Mosey to edge of tennis court for suicides and mary exercises like dolly, knee ups, etc.

Mosey to “flag” for a few additional minutes of mary: Rosalita and protractor until time.

YHC was light on the message during COT, but incredibly grateful to have F3 Hampton Roads.  Nice to meet Yeti and to see Marvel again; and prayers as he celebrates this weekend the birthday of 2 of his children.