Disclaimer given
Warmup:
Sun gods
Cherry Pickers
Tea Pot
Grady Corn
Goof balls

The thang:
Run to 50 – 5 burpees, run back, Run to 40, 4 burpees, …. Run to 10, 1 burpee Repeat – Merkins
Repeat  – Absolution (in plank, groiner, then low plank, then chilly jack,
then back up) 
Repeat – LBCs
Repeat – Crawl bear out, run back & SSHs
Repeat – Rowers

Tabata squats

Tubthumping I get knocked down (do Burpee) else do SSH

COT
Welton FNG Sleepy

Stolen from F3 Portland: ‘first seek to understand, then seek to be understood’  The value of adding context and perspective to our understanding allows us to make the right choices.