Freedom Reigns at the Viking


In the words of Thomas Jefferson, “we hold these truths to be self-evident: that all men are created equal; that they are endowed by their Creator with certain unalienable rights; that among these are life, liberty, and the pursuit of happiness.”

Endowed with these truths, 8 PAX and one puppy embarked on a journey of effort and free expression. Here is their story.

Warmup

SSHx25, Windmillx10, ISTx10, ‘Mericansx10, Dingle Berry Pickerx10

On the move with high Knees 1) Moroccan nightclub x50,

Circle up and as the PAX commented we channeled our inner Jersey Boy

2) Chicken Flapsx50, 3) Chicken Flap Pulsex50, 4) Row Row Row the Boatx50

The Rock Pile

  • Curls, Overhead Press, Goblet Squats, Skull Crushers and Bent over Rows x15 each

The Choice is yours –

Burpeesx10 or 8 Count Body Builderx10 – Run a Lap

‘Merican Pulsex50 or Staplerx50 – Run a Lap

DeepSquatsx25 or Jump Squatx25 – Run a Lap

Apollo Ohnox25 or Lungesx25 each side – Run a Lap

Carolina Drydockx25 or Decline ‘Mericnasx25 – Run a Lap

Playground

Pull Upsx10

Praying mantisx15

Peoples Chair and Airpressx15

Balls to the wall

Pavilion

Peoples Chair and Chicken Flapperx15 & Pulsex15

Step upsx10 each leg

Incline ‘Mericansx15

Dipsx15

Touch them buttsx15

Back to The Rock Pile

·       Curls, Overhead Press, Goblet Squats, Skull Crushers and Bent over Rows x10 each

Mary

Pretzel Crunchx20 each side, Freddy Mercuryx20, Rosalettax20, Low FLutterx20

Recover Recover

Announcements and Other Stuff

Mayhem, great so see you, I missed you brotha

Tuffy asked, where my toys were hidden? My reply, no toys, I am traveling light… pause… well maybe no me physically, but I did not bring anything.

Mr. Holland, thanks for the date correction, yes it is July 2nd not 7th, Almost lost a few days.

Yes, many of the exercises were conducive to those that are shorter in stature.  Sorry Kumquat, Dr. Seuss and Mr. Holland.

Cousin Eddie correctly pointed out that my approach to exercise is not cheating, I’m just working using pulse exercises to isolate specific muscles to get the most benefit. At least that is what I tell myself, hahaha.

Always good to see BoarHog and Hurley. That puppy always makes me smile.

Best wishes to Commando’s buddy Austin Schwinn as he heads off to Army Basic Training next week.

Thank you to Fescue for allowing me to Q. Thank you to all the PAX and the support you provide.