WARMUP: Groot struggles with this part of the beatdown……..

THE THANG: Groot is good with this stuff. Speed 4 corners. Fast jog on the straight aways. All out sprint in the inzones. When we need to regroup someone yells STEAK! and then the pax does exercise until the 6 makes it in.

Progressed to doing 100 yard all out sprints and then turning back around and going it again. did this for 5 minutes then took a 3 minute plank challenge. then did the before for 5 minutes.

MARY: Went the long way back to the parking lot running around till we all hit 3 miles.

Apparently Saluki wanted the pax to workout past 6:15 but we all want to get better.

ANNOUNCEMENTS: 4th of the July parade. need pax to volunteer to help. get with Big Papi for more information
COT: Iron sharpens iron