Protection & Support 3/26/25
PAX:
Photon
Mile High
Irish Hoss
Huckleberry
Beretta
Lonzo – Q
Binford fartsacked, so we need to check on him.
Warmups: Michael Phelps, arm circles, merkins in cadence, squats in cadence. Had to extend warmups to gather everyone.
The Thang:
Protection Part: Body Armor
Mosey to playground area where pull up bars are available.
Complete Murph reps for 20ish minutes
Support Part: Tabata 60s on 15s rest between
1 Side lunges
2 Superman’s move arms from side to front of head and pull back
3 Side plank hold on one elbow and do rotator cuff movements, repeat other side
4 Single leg hip thrust
5 Fire hydrants
6 Leg hip swings on table, repeat other side
COT: COR and NOR. Photon was the 6. He has been motivated by this group and he motivates all of us.
Closed with Photons LDP3 message and prayers for those in need.
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