The Maintenance Crew joined the Rapho PAX for a Warm-Up then Slosied to the Pavilion

The Thang

Michael Phelps

Chicken Wings (newly created and named on the spot by the PAX)
Wing Chickens )XAP eht yb tops eht no deman dna detaerc ylwen(

Shoulder Raises

Grass Pickers

Imperial Walkers

Pavilion Work

Irkins

Dips

Calf Raises

Squats

Single-Leg Stand (each leg)

Tennessee Rocking Chair

Two rounds.

15-Minute Walk

EMOM format:

Minute 1 – 1 SSH

Minute 2 – 2 SSH

Minute 3 – 3 SSH

Minute 4 – 4 SSH

Continue adding one SSH each minute while walking.

Simple in design, but enough to keep the heart rate up and the legs moving as the count steadily increased throughout the walk.  The wind was strong, but we managed to not blow away

Mary

Freddie Mercury

LBCs

Flutter Kicks

Stretching

COT with the Rapho PAX followed by Coffeeteria and fellowship.

A great morning of movement, conversation, and accountability. No records were broken, no mountains were moved, but the mission was accomplished: show up, get better, and spend time with good men.