Warm up

Initial warmup with RAPHO pax, then a Slowsie down to the pavilion

The Thang

Michael Phelps – 15 IC

Arm Circles – 10 IC

The Clacker – 10 IC

Circle Arms – 10 IC

Slow Squats – 3 count down – 10

Calf Raises – 10 IC

Dip – 15

Monkey Humpers – 10 IC

LBC – 10 IC

Shoulder Raises – 10 IC

Rinse & Repeat

EMOM Mile with Side Straddle Hops

Minute 1 – 1 SSH

Minute 2 – 2 SSH

(Note: One Shot & Baymax embraced the suck and did Burpees)

Mary

ABC with Legs

Neck Role – 10 IC

Count- O-Rama

Name – O -Rama

COT

Continues prayers for One Shot’s work stress, Meatballs Brother-in-Law cancer diagnosis and Magnet’s M chronic headaches.

Coffeteria

Great discussion today highlighted by one pax frustration with children stealing clothing (even unmentionables), revisiting Margo Chester’s classic question “Why is the carpet wet, Todd?”, the many sights and sounds of Erie PA and some gentle bantering amongst pax.

Thanks for joining me on my VQ!