Warm up

We warmed up with the rest of the Rapho PAX:

Arm circles

Circle arms

Toy soldiers

Imperial storm troopers

And I know I’m forgetting something in there.

The Thang

Slowsie to the large pavilion.
Rocket man is working through a knee injury so we went through the exercises PT gave him to do. Three sets of the following exercises:

(10) quad stretch

(10) long arc quad

30 second wall sit

We then slowsied down to the basketball courts where the other Rapho PAX were.

(10) World War II‘s

(10) Merkins

The infamous maintenance crew monkey humper salute to the rest of the Rapho PAX

Then did 15 minutes of a Slowsie EMOM. Every minute stopped and did an exercise of your choice. Started at one rep and increased by one rep each minute.

Lots of interesting sounds were emitted from the maintenance crew throughout the 45 minute workout.

Mary

Various stretches OYO

COT

Met up with the rest of the Rapho PAX for COT:

House of York Manniversary next Saturday

Praises/prayers:

– OneShot M work situation

– Meatball bro-in-law on hospice

I think I’m missing one or two

Thanks for allowing me to lead my for maintenance crew Q!

Rocket man has to launch 🚀