AO: DMZ
When: 06/19/2025
Number of Pax: 5
DR Names:
Number of FNGS:
FNG Names:
QIC: Mr. Kotter
Introduction
N/A
Warm-O-Rama
Motivators
Willie Mays
Arm Circles
Calf Stretch
The Thang
Indian run around AO
Jog, Sprint intervals around the soccer field – roughly 2 miles
After each lap perform an exercise for 25 reps.
Monkey Humpers, Bobby Hurley’s, Low Pulse Squats, SSH
Group jog to the pull-up bar
One PAX dead arm hang for 30 seconds while the other PAX held high or low plank, mountain climbers, plank jacks for 2 rounds.
Group jog back to the football field
9s of burpees and scissor lunges
Mary consisted of 10 squat ring of fire and planks.
Circle of Trust
From F3 Nations Dredd – “Good habits are hard to make and bad habits are hard to break.”
Naked Man Moleskin
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