Should shoulders feel like this?

Fourth VQ this month… more pain was brought! This time at the Schoolyard

The Thang:

• Pledge and Stretch
• Cardio Circuit to get the blood flowing!
  • SSH
  • Arm Circles – front and back
  • Seal Claps
  • Overhead Claps
  • Hallelujahs
  • Hold at 45 degree angle for a minute
• Mosey to the track to get the legs some action
  • First Lap – easy mosey to have some mumble chatter. Welcoming in two visiting PAX (Stump Jumper and Steak Knives)
  • Second Lap – the pain
    • Broken into four 100m segments
      • 1st – high knees
      • 2nd – lunges
      • 3rd – butt kickers
      • 4th – frog jumps (this one hurt)
• Mosey” back to the flag to hurt the shoulders
  • Merkins
  • Domino Merkins
• Wall of pain
  • People’s chair – 10 count per PAX with different arm exercises
  • Ascending Testicles
• Round of Mary
  • Ended with a plank hold until each PAX spoke on how they would do something special for their M this week

COT/Prayers/Praise

• Prayers for all who may be struggling, including PAX. Reach out to them.
• Stump Jumpers coworker’s family
• Steak Knives 2.0
• COVID complications and those under stress from changes in work environment

Win the Day!!!

— Quickshot