• Warm UP
• Downward dog to bridge transition
• Spider Merkin
• Slow Squat
• Arm Circles with hip flexor stretch

PAX started at the top of the bus parking lot. They bear crawled down the first line then did bearcrawl to crabwalk rotations (traveling parallel) until they got to the next line and then they crab walked down that line. This continued until the end of the bus parking lot

PAX then headed over to the courtyard to find a nice wall and performed Slow squat with arms up facing wall for 3 count each PAX, B2W 5 count each PAX and then Wall sit for 7 count each PAX. Everyone seemed to thoroughly enjoy this so we ran through these 3 exercises again.

PAX headed back to the top of the parking lot where there was a line of weight. Half of the PAX would carry the weight down to the end of the parking lot and back while the other half did exercises. There were weights for farmers carrys, overhead hold, iron cross hold and a tire to drag. YHC loaded the tire up with entirely too much weight and adjustments had to made the first few turns. Exercises were Merkins, The Flutter, Lunges, Dry Docks, Superman to Banana and Squats. The grand finale ended with YHC dragging the tire with YHC’s sandbag in it when sand started to leak out, turns out dragging a sandbag on pavement back and forth will completely erase a GoRuck patch.

Thanks for coming out and SYITG!