COP
Let it Be…'mericans (36 'Mericans total. Hold Plank until "Let it be" which is when you do a 'merican)
Tubthumping – PAX Does SSH's until "I get knocked down, but I get up again" then PAX does a Burpee (28 burpess (swear it was more)
The Thing
Mosey over to one side of the parking lot. Do each exercise listed until the next median, Approximately 10 parking spaces for each exercise, 10 sets
High Knees
Butt Kickers
Dragon Walk
Lunge Walk
Burpee Broad jump
Inch Worm
Karoke Right
Karoke Left
Bear Crawl
Crawl Bear
This only looked like we moved 11 inches on my screen, but apparently we traveled almost 1/4 mile
Run back the way we came (Grab your water if you want it) Run around the track to the pull-up bars.
Break into teams of 4 and this is where mass confusion settles in
As a team complete 200 pull-ups, 400'mericans, 600 squats and run 4 miles. This is equivalent to each PAX doing 1/2
Murph soooo 50 pull-ups, 100 'mericans, 150 squats, and run 1 mile. Split it up however you see fit, though I think everyone just did their fair share…very republican like… Though Skipper wanted everyone else do complete his share while he did nothing.
6MOM
Keep the legs as straight as possible through each exercise. Flexing the foot helps…
10 IC Low Dolly
10 IC Rosalitas
10 IC W sit-ups
10 IC Dr. W (1+2+3=Dr. W)
20 IC Low Flutter
30 Second American Hammer
Reflection
On independence day we often talk about our freedom as a country. But our freedom as children of God comes from the Lord and our Savior Jesus Christ that died for you and I.
John 8:31-32 Jesus said to the people who believed in him, "You are trulymy disciples if you remain faithful to my teachings. And you will know the truth, and the truth will set you free." (NLT)
2 Corinthians 3:17 Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.(NIV)
Galatians 5:13-14 For you have been called to live in freedom, my brothers and sisters. But don’t use your freedom to satisfy yoursinful nature. Instead, use your freedom to serve one another in love. For the whole law can be summed up in this one command: "Love your neighbor as yourself."(NLT)
Moleskin
- Q almost pulled a Kumquat/Ziploc/JollyRoger by setting his spacewatch alarm in weekend mode for 0600. Luckily awoke at 0634 with a few minutes to spare. This resulted in no pre-running.
- FNG-1 above is Hop Hunter from Concord's "The Dogg House" Nice to have you up here again
- Spork tries to trick the Q into seeing his Weinke.
- Welcome back Stitches…thank you for your continued service to this country
- Abrams said he had to leave early…I'll take that as I whooped you too much and you had to tap out.
- C# thanks for loaning the speaker today
- Great job pushing by all through all of this. It didn't seem so bad on paper.
- Apparently 3 PAX made a cameo appearance Blart, Goodwrench, and Vortex ran from SVU, arrived at the park at ~0640, did some 'mericans, and then left and ran back. They are BRR training and decided that soccer arms are better for running.
- Skipper wore his "orange/pink" trail shoes. They don't help his feet run any faster, however they make him run his mouth a lot more. MC from this one was on fleek.