WARMUP:

-side straddle hops, imperial walkers, weed pickers, good mornings, little arm circles and Michael Phelps.

THE THANG:

-ruck to small park area
-4 sets of 20 reps of 5 exercises (high pulls, curls, LBCs with sandbag no ruck, squats, straight leg dead lift)
-After each set, take 2 laps no ruck or sandbag
-Ruck back to flag

MARY:
-Air chair for remaining time

ANNOUNCEMENTS:

-Holiday Lights on 11/23, more details for setup will be posted or announced
-Thirsty Thursday Ruck 11/7 at 8pm in front of gameday grill
-Volunteer opportunity Hurt Locker start to set up for holiday lights

COT:

-wastewater with IRS troubles