- QIC: Warning Track
- When: 2024-02-03
- Pax: Boogie Down, Clickbait, darkhelmet, Farmers Only, fishstix, JWOW, Maximus, Portal, SouptoNuts, Warning Track
- Posted In: The Fort
WARMUP:
– SSH x 20 (IC)
– Hamstring stretches (left, right, middle)
– Quad stretch (left and right)
– Yoga like movements
THE THANG:
– Mosey from WEP to hill at Massey . Up and down the hill 3x. Burpees at top (15-10-5) and Merkins at bottom (15-10-5).
– Mosey to Print Shop. Pull ups, 3 rounds, max. One partner does pullups, other partners does step ups.
– Mosey to Hardees Parking Lot. 4 Corners Elevator. 10 Merkins, 20 LBCs, 30 Plank Jacks, 40 Shoulder Taps. Add an exercise each corner on the way through, drop an exercise at each corner on the way back. Pivot Squat, Bear Crawl, Backwards Run from corner to corner.
– Mosey to FM Pharmacy for a quick round of exercises while gathering The Six.
– Mosey back to WEP. PAX led Mary while gathering The Six.
– 10 minutes of F3 “Cube of Exercises”. PAX took turning rolling and performing determined exercises.
– Back to COT to finish up with Airborne Hip Exercises.
MARY: Some mixed in throughout
ANNOUNCEMENTS:
Trash pickup, Coffeteria, Murder Bunnie’s playoff game
COT:
Prayers family and friends close to PAX dealing with illness. Prayers for those suffering from mental illness and addiction. Prayers for leadership.