Warm Up

Card 1: COP (Warm-up) & Transition

Timing: ~8 Minutes All exercises In Cadence (IC)

• Side Straddle Hops (SSH): 20 IC (Get the blood flowing)
• Grass Pickers: 15 IC (Slow, deliberate reach to loosen the hamstrings and lower back)
• Wonder Bras: 15 IC (Keep the shoulders warm and chest open)
• Imperial Walkers: 15 IC (Gentle rotational core activation)
• Little Baby Arm Circles: 10 forward IC, 10 reverse IC

The Thang

Transition: Head straight to the turf. Grab a patch of grass and prepare to enter the Ring of Fire.

Card 2: The Thang – Part 1: “The Core Ring of Fire”

Timing: ~15 Minutes This is a high-volume, structural endurance block. Move immediately from one exercise to the next with minimal rest.

Round 1: Plank Mastery (5 Mins)

• Standard Elbow Plank: 1 Min hold (Maintain a completely flat, neutral spine as shown above)
• Plank Jacks: 1 Min IC (Core stability under dynamic movement)
• Left Side Plank: 45 Sec hold
• Right Side Plank: 45 Sec hold
• Chilcutt Plank: 1 Minute
• Rest: 30 Seconds

Round 2: The Low-Angle Burn (6 Mins)

• Flutter Kicks: 20 IC (Keep heels 6 inches off the ground, hands under the rump if needed)
• Hello Dollies: 15 IC (Horizontal scissor kicks)
• Rosalitas: 15 IC (Vertical leg splits)
• LBCs (Little Baby Crunches): 25 IC (Look straight up at the sky, shoulder blades off the turf)
• Freddie Mercurys: 20 IC (Bicycle crunches, executing with control)
• Rest: 1 Minute

Card 3: The Thang Continued – Part 2: “The 11s” & Mary

Timing: ~17 Minutes An F3 classic modified to keep the PAX in a tight footprint without running.

The 11s (Bodyweight Core & Lower Body)

Instead of running between spots, PAX will perform a Bear Crawl 5 yards forward to do Exercise B, then Crawl Bear (backward bear crawl) 5 yards back to do Exercise A.

• Exercise A (Start): Big Boy Sit-ups
• Exercise B (End): Squats
• Ratio: Start with 10 Big Boy Sit-ups, bear crawl 5 yards, do 1 Squat. Crawl bear back, do 9 Big Boy Sit-ups, bear crawl, do 2 Squats. Continue this pattern until you reach 1 Big Boy Sit-up and 10 Squats (always adding up to 11).

COT

Card 5: CoT (Circle of Trust)

Timing: ~5 Minutes

• Count-o-rama (Count the PAX)
• Name-o-rama (Call out names, respect the Respects, welcome the FNGs)
• Announcements & Prayer Requests
• Prayers for @sticky bumps family as they prepare to move and begin a new exciting chapter.
• Prayers for those who are suffering with injuries both physically and mentally, for Caterpillar and his crew as they prepare for 9 days in the back country in NM.

Chumbawamba sign off