WARMUP: slight trot and Bernie to the turf fields, the standard warm up with some single legged bend overs, mountain climbers and merkins.
THE THANG: 2 laps around the field at 5k PR pace, then rest. 1 lap around same pace.
Then 5 clean press and throwing of sandbag, then 7 merkins across the bag then 10 strict press to throw. Jog to end of field. Repeated until bags across the goal line.

Then- partner 1 would bear crawl and drag the bag, p2 would suitcase carry the other sandbag, returning to relieve p1.

MARY: circle of fire with three perfect merkins, bear crawl to center then crawl near back.
Then 20 4 count Alabama prom dates. Then another round of circle of fire, but as fast as possible, so long as you maintain the perfect merkin.
ANNOUNCEMENTS: guns and hoses and next weeks arena beatdown is the 5k route.
COT: we discussed hot sauce, proper coffee has no cream (in which all agreed and all was well) and how we shouldn’t text dope memes to the Ms of other pax.