WARMUP: mosey/ ssh, wm, iw
THE THANG:
10 reps exercises w/ 5k to 10k effort run from light pool to light pool x5

Squats
Merkins
Lunges

Burpee ladders 1 rep w/ light pole to light pole run increase by 1 each light pole up till 10

Step calve raises x10
Core
Modified pistol squat x 10 each leg
Core
Single leg fixed leg lunges on step x10 each leg
Core

MARY: 30 second air chair
ANNOUNCEMENTS: guns and hoses 5k, ton trot
COT: many awesome discussions, one of them was to add health habits to replace waisted time on screens for men and 2.0s