Warm up: A quick mosey around the lot, circled up for SSH, Sun Gods, Weed Pickers and Merkins.

The Thang: Mosey with Q carrying 60lb sandbag to the lower level to rendezvous with MegaCan already weighted down with kettlebells. In addition a ruck and a tire was provided.

The PAX were divided up into 3 groups: A group of 3 for MegaCan , 1 PAX to manage the tire and 1 PAX to wear the ruck and shoulder carry the sandbag. Everyone begins and ends at the crosswalk with 5 hand release burpees at the end.

The PAX on MegaCan had two choices to make: Either lift and carry the entire outer loop to the crosswalk or roll MegaCan around the outer loop but stopping at each corner for burpees.

The PAX on the tire completed tire flips of the inner loop.

The PAX with the Ruck and Sandbag was instructed to follow closely behind the MegaCan to provide relief (if needed).

Penalty phase: Running when instructions were not being followed.

Overall it was a good BD and everyone seemed to get something out of it.  I intend keep at it and modify the MegaCan workouts to tailor fit each BD where MegaCan is present.

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