WARMUP: Run to the Buzz….do stretchy stuff and 10 Merkins.
THE THANG: Run back to the flag because (almost) no one read the preblast and needed to get their headlamps. We then did 3.2 miles of trail rehab. Stopping at benches, bridges, and crossroads for SSH, sprinklers (Tony was studly doing these), APDs both legs/right leg/left leg, copper head squats, copperhead merkins, calf raises, good mornings, and bird dogs. APDs were a lot of fun on the sloppy wet cold trails and I got mud on the chicken on my shirt….because Misty was looking at it and pointed it out.
MARY: None
ANNOUNCEMENTS: We are Gods workmanship created in advance to do good works: go out and be strong and honorable and live a life of quiet integrity this week!
COT: Oxbow. Legionnaire. People alone during the holidays.