WARMUP: long run on the street stopping at the lightpoles to do various stretching exercises
THE THANG: we started with a little Mini-Murph prep doing rounds of 1-10 pull-ups/2-20 merkins/ 3-30 Squats with a run mixed in after every 3 rounds.
next we worked our way to the front of the school and did a dip & step-up combo with a short run
MARY: a few BBS
ANNOUNCEMENTS:
COT: Prayers for Canada, prayers of those who need F3 bit have yet to find it