Recovery Q

Almost evenly split, 6 for the bootcamp and 5 for rucking. After a busy week of tough workouts and Qs, I did not have much time to plan for this morning's adventure so I borrowed routines from some HIMs.

Warm-ups:

Butt Kickers

High Knees

Soccer Circles

Next, we jogged over to Just Fresh for COT.

SSH x 20

Imperial Walker x 20

Windmill x 15

Plank

- Elbows, left arm out for Moroccan Night Club x 10

- Back to plank

- Honeymooner

- Downward Dog

- Elbows, Right arm out for Moroccan Night Club x 10

- Back to plank

- Honeymooner

- Downward Dog

Next, we lined up for 7 minutes of sprints. Each segment was 1 minute, any extra time would be used to rest between sets.

We took a break from the running and performed part of this week's Iron Pax Challenge:

25 walking lunges

25 squats

Rinse and repeat 4x

Next, we went back to the clock for ten minutes of merkins. Each 1 minute segment, we did 20 merkins, any extra time would be used to rest. This exercise was tough, not much rest 5 minutes in.

We headed back to COT at a slow jog pace, passing the ruckers twice along the way. We had time for one set of LBCs before time elapsed.

Announcements:

Q School - Golden Corral starting next week

The Fort Invergence - Sept 21 @1730, Rush Pavilion

Prayers:

Injured Pax

Family stresses (kids, jobs, etc)

New F3 Pax - life changing, keep coming out

Families traveling over the holiday