Disclaimer + standard warm up – run the pickle 

Thunderstruck 

The Thang: Divide Pax into 3 groups

Triple Check 

group 1 run  

group 2: Squats

group 3: bear crawl, lunge walk, or crab walk

When the running group gets back, then we swap

Group 3 goes to 1, group 1 goes to 2, 2 goes to 3, etc

Rinse and repeat with Monkey Humpers and Blast off Push Ups as the exercises

Armageddon – 30 sec of each: push water forward, push water backward, palms up, palms down, hallellujahs, hold arms out in T position

ABS: reverse Captain Thor

COT: “You might not be where you want to be yet, but you’re also not where you used to be”

Name O Rama