IPC Warm-up

Date: 2023-08-18
AO: thepatriot
Q: Ice Tea
PAX: Smokey, Coconuts, Anchorman, Flipper, Big Short, Legacy, bogey, Bone, Elvis, Strange Brew FNGs: None
COUNT: 11
WARMUP: Imperial Walkers, Itty Bitty Arm Circles, Cherry Pickers, World’s Greatest Stretch, Downward Dog & Cobra Kai

THE THANG:
10 Overhead Press
10 Burpees
10 Curls
10 V-ups
10 Goblet Squats
6 Blockees
Run 400 m
—Repeat 5 Times—
+Run 400m

MARY: Various stretches

ANNOUNCEMENTS: New AO opening in Falls Church. First workout is on Wed., 8/23 at Columbia Baptist Church. See Maj. Payne for details.

9/11 stair climb and overnight ruck to the event also an option.

COT: Be present for your children, literally and emotionally. While our jobs sometimes make that difficult, give 100% focus when you’re with them. They model your behavior so be a good example.