Squat & Merkin Ladder

AO: >Lighting Rod

QIC: > Bunny

PAX: > Free Lunch, Ghost, Walkman, Kiwi, Giggles


Crisp and 36F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x15 slow high knees

X15 windmills

x15 3rd grad exercise

x20 donkey kicks

x15 left, right jab

The Thang

Mosey down the street and hang a left into the park to get to “the hill”.

Merkin & Squat Ladder

Pax line up at bottom of the hill to start descending ladder of 25 merkins and squats. Bottom starts with 25 merkins, run up hill, 25 squats, run down hill, 24 merkins, run up hill, 24 squats etc. until we reach 1.


Mosey back to courtyard

x20 incline merkins IC (hard count) because Walkman wanted a few more merkins

x25 LBC

x20 flutter kicks

x20 plank

x15 lbx


I discussed approaching the COT/BOM with intentionality regarding the 3rd F. So, whatever that means to you, just keep it front and center.

Moment of silence for prayer/positivity/ whatever the 3rd F means to you.

We had a FNG, who is now named Free Lunch. Great work from him on his first day.

Over and out,