QIC led the PAX around the parking lot for a mixture of stretches, bear crawls, broad jumps, shuffles etc. Light stretching before moseying to the baseball area for the main event.
At the baseball concession area, QIC instructed that we’d do a few rounds of a classic fan favorite – Dips & Derkins! Breakdown below – PAX completed 3 rounds!
11 Dips, 11 Derkins, & 11 Alpha Ct Step Ups
Mosey to the bottom of the hill and back
Wall sit for the 6
Then, since we all love 11’s, the group was instructed to do some big 11’s. PAX were to do 11’s (Jump Squats / Merkins) starting at the bottom of the hill with 1 Jump Squat. At round 3 or 4 (depending on your speed), Q called for a recovery bear crawl or Bernie a full lap of the lower parking lot. PAX continued to press in and get those 11’s done! Ended up being a lot of mosey + some tired muscles.
With 10 minutes to spare, Q called everyone back to the parking lot. Everyone lined up on the parking lots. Q gave instructions to do 1 Burpee, lunge walk 2 parking spaces, do 1 Burpee, and lunge walk back. Each time you get back to the start, increase the # of Burpees by 1. (2 and 2, 3 and 3, etc)
Finally, back to the flag for 2 minutes of high knees in a circle burp. Whew!
Vertigo – praying through a family situation / adoption possibility
Speedo – putting down their dog tomorrow
Cheneral – Bible study on Wednesday’s at Cafe O Le at 7am
8/5, 7am start (pre run / pre ruck 6am)
Ready Mix Quad
Check slack for all details
Darth Visor CSAUP
“You turned my wailing into dancing;you removed my sackcloth and clothed me with joy, that my heart may sing your praises and not be silent. Lord my God, I will praise you forever.”