The Q knew that miles are the order of the month! at 6:30am the disclaimer was given.

We had a warmup of light stretches, SSH’s, the Morpheus, Brick Paver Grabbers, and Mountain Climbers.

The Thang!:

We then traveled around the entire fly with our bells. The entire way around was a combination of Curls, Triceps Extensions, Press with each arm, then both arms, two armed pulls (like a middle Row), suitcase carry, waiter carry, and shoulder carry.

We stopped in two locations for Deadlifts and Goblet Squats, Locations overlooking the River. We also stopped at the Labyrinth for Plank Rows. 2 miles were completed.

Back to the Flag for COT!

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