- QIC: BearGryllz
- When: 09/21/2024
- Pax: BearGryllz, decibelf3, Mark Nestel, Senator Tressel, Über
- Posted In: Alcatraz
WARMUP:
In moderate pace, side squats to field, then moving side straddle hops, bear crawl, seal jacks, crabwalk, press jacks, then repeat flight backwards to parking lot fence.
THE THANG:
We completed 7 flights of 5 themed exercises in each flight of plyometrics, mixed martial arts, cardo-broga, dirt dog, and lower body followed by a few minutes of ballistic stretches to close.
There was no running, no burpees, and no merkins which was intentional as it seems a down and dirty bootcamp is non-existent these days…so, I led one.:beargryllz:
ANNOUNCEMENTS:
12th anniversary of The Fort on 9/30 at WEP.
COT:
Prayers for intervention of God, Jesus, and the Holy Spirit into our lives as well as healing for Pax specific relative maladies.
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