Warm up: SSH, Willie Mays, Good Morning, IW, Hillbilly, and LBCs x 2

The Thang: A modified Murph workout

Run 5 laps around the parking lot/car circle at Smith Middle School (approximately 2/3 mile)

Do 100 merkins, 200 LBCs, and 300 squats

Run 5 more laps and pick up the 6 (YHC)

Mary: Heels to heaven, 10 burpees, skier abs/jacks, hammer, flutter kick, alternating low plank hold ring of fire

Announcements/COT: branch out and take the Q; backblasts help planning future workouts and tracking data points, and remembering all those that lost their lives on 9/11, the sacrifices the brave first responders and passengers made that day, and being thankful for each other and the ability to come out and challenge ourselves.