Warm-Up with Rapho PAX

• Slowsie to the Pavilion
• Michael Phelps × 15 IC
• Grass Pickers × 15 IC
• Chicken Wings × 10 IC (tasty bits of meat, slathered in sauce)
• Sgniw Nekcihc × 10 IC (ecuas ni derehtals ,taem fo stib ytsat)
• Imperial Walkers × 10 IC
• Toy Soldiers × 10 IC
• Irkins × 10 Down
• Dips × 10 Down
• Calf Raises × 10 IC
• Slow Squats × 10 Down

The Thang

• 15-minute walk
• EMOM: Increase squats by one each minute (1, 2, 3, 4…).

As always, the time disappeared thanks to good conversation. The morning’s philosophical debate centered on whether an imaginary bovine needs to be identified by gender. No official ruling was made, but everyone survived the discussion.

Mary

• Freddie Mercurys × 10 IC
• LBCs × 10 IC
• Pickle Pointers × 10 IC

COT with the Rapho PAX.

Coffeeteria with the Rapho PAX.

The Q Source discussion was on consistency. We discussed how lasting growth in fitness, leadership, family, faith, and work isn’t built through sporadic, big efforts but through consistent, daily action. Motivation fades, but discipline endures. Success comes from continuing to show up, especially when we don’t want to.  Steady progress over time always beats waiting for the perfect moment.

Maintenance Crew: Nothing is broken. It just needs regular upkeep.