Backblast! Need for speed

AO: Red Dawn
Q: Green Thumb (Ray Perry)
PAX: Floppy Disk (Tom Neal), Jay Z (Shawn Carter), Rosco P (Rich O’Donnell), Wicket (Pranav), Chicken Hawk (Tristan Maness)
FNGs: None
Count: 6

WARMUP: Warmed up with Boiler Room crew led by Control Rod

THE THANG: Ruck Intervals
Ruck 4 minutes at normal pace (15:00ish minute miles)
Ruck 4 minutes at accelerated pace (12:00 mi, but did go sub 12:00 for a bit)

repeat the above 4 times.

MARY: weighted LSF and LBCs

ANNOUNCEMENTS: Stay tuned for roadside clean up announcement for tomorrow.

COT: Prayers for Squeeze who’s mother passed yesterday
Prayer for many family and friends battling cancer