We started with a little talk about knowing your body and proper form. We did 35 side straddle hops, 50 squats, 25 merkins, some lunges and 20 step ups for a good warm up.

Next we attacked the hill with 11’s, burpees on each end. In between sets we ran up the hill and back down, each direction counted as 1 for a total of 11 between sets. Unfortunately we did not finish our 11’s.

For a cool down we did wheel or merkins (hold plank while each pax did one rep then two reps… all the way to 5). Last exercise was 10 windshield wipers.

we took prayer requests and prayed for several with Covid, injured pax, a high school classmate of mine jabari with cancer and for patience. We ended with a picture and Runt presenting LC105 with the Kinston booty flag for the most FNG in December.