Q: Ralph

PAX: Dirty Dog, Ralph, Tonka, Moo Moo(Respect), Gator(Respect), Cabbage, Palladean(Respect), Dill, Micro, Viking, SoCrates, Dunkin, Monty, Buford, Ralph, Twizzler(FNG), McFly, Sag, Rubber

Welcome
Disclaimer
5 core principles

Warm-o-Rama
Big arm circles-13IC
Little arm circles-13IC
Chinooks-13IC
Moroccan Night Clubs-13IC

The Thang
‘The coin flip’
1-Backwards Duck walk (50yd)
2-SSH (30-IC)
3-Merkins (30-oyo)
4-LBCs (50-oyo)
5- Circle of pain-monkey humpers (10)
6-Run in place (1min)
7- Crab walk (50yd)
8- Plank (1min)
9- Circle of Burp
10- squats (30 single count-IC)

Indian Run around track

Karaoke to 1st speed bump, Bernie to 2nd and sprint to Mary

Mary
American hammers (30 single count-OYO)
Frog crunches (30 single count-oyo)
High plank x1 min

COT
Name-o-rama with 1 new FNG
Announcements:Saturday 9/10- Pop-up (Dill) at the Foxhole starts at 7 am with a 6am ruck (Sag) before.
Prayer Requests: Teams competing in the Blue Ridge Relay this weekend.