9 pax for Tabata type workout with 100% Zeppelin playlist. @carlton for a 7 mile EC run. During the ME, the 60lb. sandbag only touched the ground once. (5 penalty Burpees).

Warmup: SSH, Merkins, Squats, WMH, Harvester, Arm circles, Seal claps

ME: 3 rounds of 6 exercises 1 min each: sandbag or block squats, block overhead presses, farmer block pulses, merkins, lunges, and WWII's. Mosey with sandbag between sets.

Mary: "V-hold" ring of fire

COT: prayers for upcoming biopsy results

YHC took us out.