Warm-up:

  We started with a long mosey before circling up for a few IC stretching exercises like weed pickers and windmills.

The Thang:

  Simple enough: With the sandbag perform 1 row, 1 clean, 1 front squat, and 1 big boy (bag on feet).  Then each round, add a rep.  After every even round (2,4,6,8,10) take an increasingly longer lap.  Lap 1 small island, Lap 2 both islands, Lap 3 the front hill, Lap 4 the front hill & both islands, and Lap 4 the back loop.  We all finished with just enough time for a little Mary lead by BoSox & Rest Stop who did his best Bloodhound impersonation.

COT

Prayers for DIxies daughter whose dog is not doing well

Prayers for Duece’s family