WARMUP: windmills, cherry pickers, imperial walkers and seal jacks.
THE THANG: Rucks on and stoping every 1/4 mile for pain stations. Exercises consisted of merkins and squats in cadence. Which type and how many varied at each stop. Under weight the entire time.

MARY: a little time for LBC’s, Hello Dolly’s and a few stretches. Some were more flexible than others.
ANNOUNCEMENTS: service and 2nd f opportunities abound
11/5 – Bethel
11/6 – 4 B’s
11/7 – Trash pick up at Harris St Park
11/26 – Convergence at The Ranch
COT: Always the 5th core principle