3 or 4 for the pre ruck. (I don’t know, I had a late night and was not going to make the PR)
Short mosey down the hill, disclaimer, and warm up:
Morrocan Night Clubs
Willy Mays Hayes
We have some walking wounded in our AO, and if we are being honest, throughout F3, so I took the base workout of Walls of Jericho and modified it so that all of the Pax could get in a good BD without aggravating any injuries, and the high speed folks could challenge themselves as needed.
7 reps of an exercise of your choosing, take a 1/2 lap, repeat. the only guideline was to alternate between arms, legs, and abs, to get a fully body workout.
announcements, a quick, off the cuff COT I cannot remember, and prayers for the pax.
Great to meet up with these HIM in the gloom. I look forward to the triumphant return of some our Pax who have been away for a bit.