Double Quarter Pounder
7 PAX answered the call this morning, took the DRP, and got better for it.
The Pax: Josey, Chitwood, Rafiki, and Witch Doctor. Ruckers included Aruba and McQueen.
QIC: Meat Sweats
Conditions: 75 degrees, 99% humidity, 74 degree dew point. The coolest part of the day!
Warm Up: Arm Circles, Grass Getters, Imperial Walkers, Finkle Swings, and Floor Sweepers.
The Thang:
At a standard 400-m track, the PAX jog 50 meters then Sprint 50 meters for 4 laps. This was a favorite training exercise of a former US Olympic 400-meter runner. If a PAX can do it under 6 minutes, they have Olympic potential!
Double Quarter Pounder
Sprint 25 yards and do 25 merkins, run backwards to start, sprint 50 yards and do 50 squats, run backwards to start, sprint 75 yards and do 75 mountain climbers, run backwards to the start and sprint 100 yards and do 100 LBCs. Rinse and repeat for a Double Quarter Pounder
Prayer Requests: Two young people close to the PAX passed away recently (Docker’s niece’s husband and the son of Captain D’s co-worker). Please keep their family and friends in prayer.
Announcements: 7 Mile Ruck, Saturday, August 20th
Men’s Fraternity resumes September 7, 6 AM, Pinehurst United Methodist Church