WARMUP: run a lap to learn the 1/2 mile loop then a few IC exercises
THE THANG: we did a Broken Murph. 5 rounds of 5 pull-ups/10 push ups/15 squats then run the 1/2 mile lap. we did 4 sets to equal 2 miles of running, 100 pull-ups, 200 push ups, 300 squats, you know, a Murph.
MARY: as guys finished we knocked out some stepups /dips/and leg raises
ANNOUNCEMENTS: congrats to Katie & Samantha for their upcoming Eagle scout ceremony
COT:prayers for Lightning @ the Hopper fam