Backblast! Cool so we felt like running

AO: Excalibur
Q: Sharkbait (Jarrod Scott)
PAX: Kubota (Brandon Long), Trey Fussell (Bill Nye), Hulka (Don Connelly), Nailz (Josh Nichols)
FNGs: None
Count: 5

WARMUP: SSH, GM, IW, HB, WM Hayes/ Sir Fazio’s, DDog, mtn climbers, runner’s stretch, 5 muricans, deep squat and slow rise.
THE THANG:
Mosey to playground for dead hangs: 30 seconds, rest than down the horn 10 count for close to minute hang.

Mosey down to Smithfield Rd via new trail then back. Rest points were ascending ladder of sets building to 30 rep sets the back down. exercises: 5 burpees, 10 muricans, 15 Carolina dry docks, 20 thigh taps, 25 shoulder taps, 30 lbc’s. We did not make it all the way back down before time but got in 1.92 miles.
MARY: none
ANNOUNCEMENTS: deacon, Bible Study at Kung Fu’s house, Monday convergence Q at Agoge.
COT: Minneapolis catholic school shooting prayer.