Great day for a July 4th themed beatdown in the gloom, double digit midget made it even better. YHC was prepared with some patriotic tunes and fun facts to get us in the Independence Day spirit!
Warmup:
SSH IC
Star Jumps OYO
Star Planks IC
Hip Opening Mountain Climber IC
Salute Planks facing the flag IC
Tabata (20 sec work 10 sec rest x 8 rounds)
Alternating Star Jumps and Star Planks
In Honor of 7/4/1776 we performed the following sequence. This looked easier on paper.
7 Rounds:
4 Burpee
17 Merkins
76 Mountain Climbers
Indian Run toward Sun Lake:
Stopped for Fun Fact #1 and Exercise – Did you know…of the 13 colonies, 9 voted in favor, 2 voted no (SC, PA), DE undecided, NY abstained. 13 Lunges each leg, 13 Pike Press.
Continue Indian Run down Sun Lake:
Stopped for Fun Fact #2 and Exercise – Did you know…that there have been 27 different official versions of the flag since 1777? 27 Burpees.
Mosey back to courts:
Fun Fact #3 and Exercise – Did you know…the flag, as it flies today with 50 stars and 13 stripes, was designed in 1958 by 17-year-old high school student, Robert G. Heft, of Lancaster, Ohio – 17 Star Jumps
Fun Fact #4 and Exercise – Did you know…the average age of the Signers of the Declaration of Independence was 45. Benjamin Franklin was the oldest at age 70, and Edward Rutledge was the youngest at age 26 – 45 Squats
Grand Finale:
YHC was prepared with some large sparklers. There was a minor lighter malfunction due to excessive sweat but he prevailed. Men did burpees until the sparklers went out. Well, time was up so YHC had to stomp them out, those things lasted a lot longer than suspected. Hopefully the smoke plumes at 6:15 AM didnt alarm any gloom residents.
COT:
@Haka enjoys wet men, especially @no-see-um, makes him happy. Weird.
Prayers for No-see-um’s family friend as she undergoes recovery from accident
Prayers for Rockwell
Glad to be able to be out with like minded men, focused on what really matters in life
Mole Skin: July 4th CSAUP Rucking event, meet at courts ready to go at 6am. A good time will be had by all.
We are planning an Aug 11th beatdown in Lakewood Ranch, put it on your calendars.
We are planning a GoRuck event on 9/21 in Tampa. Be on the lookout for more details on this. GoRuck has said they will be releasing event discounts next week. =) Speak up if you need help with rucks and weights to use.
