Track Time!

10 pax gather for what the Q had in store. Little running was planned for this one as we all need to work on arms, shoulder and core strength a little more.

The Pax mosey on over to the track for a little warmarama

• SSH
• 10 cotton picker
• Sun God
• sun Gods reverse

Indian Run with 3 Burpees around the track the Pax went, 2 Laps around

Off to start the thang

• 10 Derkins IC
• 10 Dips/Air press IC
• 10 Reverse Push Ups
• 10 Dips/Air press IC
• 10 Merkins IC
• 10 Dips/Air press IC
• 10 Carolina Dry Docks IC
• 10 Dips/Air press IC
• 10 Urkins IC
• Dips/Air press
• 10 Alternating shoulder taps IC
• 10 Dips/Air press IC
• Lap around the Building
• Rinse and repeat 2.5 times

Off for some wall time

• Wall Lunge (Foot on Wall)
• Plank Jacks (on the wall)
• LBC (Legs on wall)
• Windshield Wipers (Legs on wall)
• Mountain climber (feet on wall)
• People Chair
• BTW
• LAP
• Rinse and Repeat

Mosey to the flag with 2 minutes left

• bear crawls
• Crab Walk

Announcements were made, check Slack if it was important

Prayer Request for Youth in the community, recover for Doogies Father, Recovery from the storms this year

BOM: Ramsey (a true blessing as always)