WARMUP: Mosey, stretch
THE THANG: Ran 1/4 posts with a sending exercises 20/40/60/80/100 and reversed in the way back. All told 500 reps each of seal claps, SSH, and air press. Finished with wheelbarrows up stairs, and sprints.
MARY: n/a
ANNOUNCEMENTS: 3rd F
COT: The world in general and my nephew.