We warmed up with 6 of each: good mornings, toy soldiers, windmills, big arm circles, and Phelps.

Then I explained the Thang. We did EMOM with 2 rounds of each group of 3 exercises to equal 6 minutes total with an additional cardio exercise descending from 6 to 1 reps according to the minutes.

12 bicep curl up/hammer curl down, 12 triceps extensions, 12 alternating front and side lateral raises (EC), 6, 5, 4, 3, 2, 1 jumping jacks

12 bent over rows, 12 reverse fly, 12 deadlifts, 6, 5, 4, 3, 2, 1 Superman’s

12 chest fly, 12 renegade rows (HC), 12 chest press, 6, 5, 4, 3, 2, 1 blast off pushups

12 big girl sit ups, 12 bicycles (HC), 12 American hammers with A frame (HC), 6, 5, 4, 3, 2, 1 imperial walker squat

12 plank (24 seconds), 12 narwhals (HC), 12 bird dog knee touch (HC), 6, 5, 4, 3, 2, 1 mountain climber (HC)

12 stiletto squats, 12 reverse lunges (HC), 12 side step lunges (HC), 6, 5, 4, 3, 2, 1 Hiesman

We finished just as the ruck/runners came back for the COT and name-o-rama.

An old man was walking on the beach one morning after a storm. In the distance, he could see someone moving like a dancer.
As he came closer, he saw that it was a young woman picking up starfish and gently throwing them into the ocean. “Young lady, why are you throwing starfish into the ocean?” “The sun is up, and the tide is going out, and if I do not throw them in they will die,” she said. “But young lady, do you not realize that there are many miles of beach and thousands of starfish? You cannot possibly make a difference.”
The young woman listened politely, then bent down, picked up another starfish and threw it into the sea. “It made a difference for that one.”

-Adapted from the original by Loren Eiseley