We started the morning by joining the Rapho PAX for a warm-up before rolling into Maintenance Crew.

• Slowsie
• Warmarama…again, because why not?
  • 15 SSH
  • 10 Windmills
  • 10 Grass Pickers
  • 10 Michael Phelps
  • 10 Arm Circles Forward
  • 10 Arm Circles Backward
  • 10 Imperial Walkers
  • 10 Toy Soldiers
  • 10 Hillbillies

The Thang
One round through:

• 10 Wall/Bench Incline Push-Ups
• 10 Bird Dogs (each side)
• 10 Shoulder Taps
• 30-Second Plank
• 10 Reverse Lunges (each leg)
• 10 Cossack Squats
• 10 Pickle Pointers
• Single-Leg Balance – 30 seconds each leg
• 10 Step-Ups (each leg)
• 10 Slow Mountain Climbers
• Slurpees or a Slow Maintenance Crew Burpee in honor of 7/11 day
  • Squat
  • Walk feet back
  • Walk feet in
  • Stand
  • No jumping required.

We finished with a 15-minute EMOM SSH Walk, keeping the feet moving while mixing in a little extra work each minute.

Count-a-Rama

Name-a-Rama

COT

We also spent some time EH’ing Herbie, a long-lost PAX. He’s definitely sniffing the bait, and we’re hopeful that one of these weeks he’ll finally get hooked and join us in the Gloom.

The goal of Maintenance Crew is simple: keep moving, build strength, improve balance and mobility, and invest in our long-term health. It doesn’t have to be the hardest workout of the week—it just has to help keep us ready for whatever comes next.