Pre-Blast
- 11 HIM for the third of 19 Murphs (in 2019) at SWW.
- 1 for EC
- 2 for EC + EC
- 8 for Coffee with Oofta (post Murph)
- Stronger backs, stronger hearts in 2019.
The Warmup
- Pledge of Allegiance at flag.
- Run to the playground, circle up for a few GMs, SSH, Merkins.
The Thang
- Do a Murph (run out and back .5 miles).
- Run back to the playground
- Mary: H2M, Side Plank Star Crunches
COT
Thank you for your leadership! and Welcome Back Captain Jack!