Warm-Up

Slowsie to the pavilion, followed by joint prep:

• Michael Phelps × 15 IC
• Moroccan Nightclubs × 15 IC
• Arm Circles × 10 IC
• Reverse Arm Circles × 10 IC
• Windmills × 15 IC
• Grass Pickers × 15 IC
• Squats × 10 IC
• Calf Raises × 20 IC

5-Minute EMOM (2 Rounds)

Minute 1: 10 Squats (IC), then hold the bottom squat position for the remainder of the minute.

Minute 2: 8 Merkins, then “bear crawl” 20 feet out and back

Minute 3: Alternating Reverse Lunges for the full minute.

Minute 4: Heel-to-Toe Walk – 30 seconds forward, 30 seconds back.

Minute 5: 20 Shoulder Taps, then hold a plank for the remaining time.

15-Minute EMOM Walk

A steady walk with Squats increasing in number at the top of each minute before continuing the walk.

Count-O-Rama, Name-O-Rama, COT and Coffeeteria with the Rapho PAX

Getting stronger isn’t always about lifting heavier or moving faster. As we get older, consistency, mobility, and quality movement become just as important. If we move well and move often, we’ll continue to be ready to lead our families, serve our communities, and keep showing up alongside our brothers.