Q: Cannon Ball (Sam Crockett)
PAX: vanilla, Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), Postman (Scott Colby)
FNGs: None
COUNT: 5
WARMUP:
– SSH x15
– Weed Pickers x10
– Shoulder Taps x15 IC
– Merkins x10
THE THANG:
Main Set: 11s on the Stairs (30 min)
– Bottom: [Pick 1] Squats / Big Boys / Jump Squats
– Top: [Pick 1] Merkins / Hammers (IC) / HR Merkins
– Start 10 reps at bottom, 1 at top
– Run stairs between each set
– Work to 1 bottom / 10 top
Finisher Ladder (7s on Stairs, 7 min)
– Bottom: Burpees x6
– Top: Flutter Kicks x1 IC
– Then 5 & 2, 4 & 3… down to 1 & 6
MARY:
– Planks and Hammers
– Stretch it out
– Stargazers (or soakers) in a puddle of sweat
ANNOUNCEMENTS:
COT:
You Don’t Know Until You Know
There are some things in life you just can’t fully understand until you experience them yourself.
You can hear about them, read stories, watch others go through it—but until it happens to *you*, it doesn’t really sink in.
It might be becoming a parent. Falling in love. Losing someone. Taking a leap of faith. Hitting rock bottom. Or discovering a purpose bigger than yourself.
These moments change you. They shift your priorities. They crack you open—and suddenly, you realize there’s more inside you than you ever knew was there.
So here’s the challenge: stay open. Let yourself be changed. Let yourself grow. Because that’s where the real work—and the real reward—begins.
