Gimme Shelter

Warm Up (Song: Start Me Up)

• Pledge of Allegiance
• SSH
• Imperial Walkers
• Lunges
• Collard Pickers
• Good Mornings

Grab a Rock –> Mosey to Shelter

Station 1- Picnic Shelter (Song: Gimme Shelter)

• Rock Step Ups
• Picnic Squats while holding rock overhead
• Rock Dips (rock optional)

Station 2- Volleyball Court (Song: Brown Sugar)

• Merkins and WW2- 10 each, run to other side of court and repeat. 50 total

Station 3- Picnic Shelter and Field (Song: Sympathy for the Devil)

• Rapid Fire Rock Set- (Curl, Press, Tricep Extension) 10 reps, 3 sets
• Ring of Fire- Rotating PAX choice exercise, hold plank in between.

Station 4- Picnic Shelter (Song: I can’t get no Satisfaction)

• 100 Urkins (After every 25, run to trashcan and back)
• 100 Squats (After every 25, run to trashcan and back)

Return Rocks to Pile

Station 5- Parking Lot near the Flag (Song: Time is on my Side)

• Hold continuous plank (30 seconds regular, 15 R arm up, Regular 15, 15 L arm up, Regular 15, 10 R leg up, 10 L leg up, Recover)
• Hallelujahs and cool down

6:15

COT: Prayers for PAX facing Covid wave, Short Round’s M recovering from surgery.

Announcement: Short Round has Q at First Aid on Friday and the Collard Patch next Monday.  Go Ruck in March.  Lunch at Chico’s on Tuesday.