QIC encouraged the Pax to be quick to listen, slow to speak, slow to anger. Listening is an essential component in a HIM’s development.
SSH, Mosey, Michael Phelps, Air Presses, Arm/upper body stretching, Hillbillies, Reachers, Merkins, Monkey Humpers, Mountain Climbers, Flutter Kicks, Hello Dollies, Squats, Bear Crawl, Toy Soldier.
Round 1: 20 Min Ladder- 5 Burpees run stairs; 5 Burpees, 10 Merkins run stairs; 5 Burpees, 10 Merkins, 10 LBCs run stairs; 5 Burpees, 10 Merkins, 10 LBCs, 10 Plank Jacks run stairs; then drop Burpees runs stairs; then drop Merkins… until only Plank Jacks. Rinse and Repeat for 20 minutes.
Round 2 same as Round 1 except exercises were 10 Shoulder Taps, 10 American Hammers, 30 Second Plank, 20 SSH.
COT: Announcements of upcoming events; prayers offered for Ukraine. “Everyone should be quick to listen, slow to speak and slow to anger.” James 1:19