Intro: Sundays are for the longer Creamer workouts. The beauty of The Creamer is that is has equal amount of 1st and 2nd F.
Thang: Run or ruck (or bike, but not today) an undetermined amount of miles and time (just before 0630).
Mary: None. This AO plays by the same rules a the normal running AOs.
Pledge,Devo, BOM: I know. I did it a little out of order than usual, but I got it done.