9 PAX came together on a warmer than average, MOIST morning to enjoy my last Q as AOQ
DISCLAIMER
PRAYER
COP
Warm up? You’re talking about warm ups!? We don’t need no stinking warm up!
THE THANG
The start and finish of todays Q was the same 4 exercises, though the finishing round was performed somewhat slower and with more griping from the PAX
In cadence for all:
- 20 Side straddle hops
- 20 Mountain man poopers
- 20 Reverse lunges
- 20 Hand to opposite foot sit-ups
Next ups was a fan favorite, 11s The exercises performed were Pull-ups and Mercans. Some chose to jog across the playground and parking lot to perform their Mercans, thus expanding on their Cardiovascular fitness and general awesomeness.
Next station was at Charlee’s Corner An inverse ladder by 5s of Step Ups and Dips (20 step ups/ 5 dips, 15 step ups/10 dips, 10 step ups/15 dips, and 5 step ups/20 dips)
We returned to the flag and performed the open sequence of those same 4 exercises we started with
MARY
Fortunately, or unfortunately, depending on your perspective, there was still 10 minutes left for Mary
This included Flutter Kicks for 20 seconds followed immediately by 10 seconds of holding Canoe position. Repeat x 3
Then 2 rounds of J-Los for 10 count in cadence
CIRCLE OF TRUST
PRAYER
MOLESKIN
ANNOUNCEMENTS
#Arrowhead Convergence is the Saturday from 730-830am. Bring a shareable breakfast food/dish
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