13 PAX and 1 FNG start their Independence Day off right with an hour long beatdown, with 7 for coffeeteria at Mill Mountain after!
Warm-o-rama
2 Laps around field (Q realizes the width of a football field is quite a bit longer than anticipated, this will come into play later), high knees to the 25, butt kicks to the 50. Quick disclaimer then circle up for: 30 SSH, 10 WM, 10 WMH, 20 Rubios, 20 AC, 20 RAC, 20 Jack Webbs, 10 Slo-Merkins *All done IC
Thang- 4’s on the 4th
PAX lines up on the side-line of the field, performs a circuit of 4 exercises, a traveling exercise to the 2nd hash mark (all the way across may have been an over-estimate), then run up the stadium steps to the top and back down, across field and back to start. Core exercises until all arrive.
4 Exercise Circuit- 4 Burpees, 8 Catalina Wine Mixers, 12 Squats, 16 LBC’s
Traveling Exercises were:
Round 1- Traveling Burpee
Round 2- Bear Crawl
Round 3- Crab Walk
Round 4- Lunge Walk (Some of the PAX were thinking maybe 4 rounds would be the stopping point….)
Round 5- Crawl Bear
Round 6- Inch worm w/ a pushup (aka the finisher)
*Core exercises included: Flutter kicks, 6 inch hold, LBC’s, Big-boy sit-ups, Low squat hold, wall sit. All were called by Glee btw, no one else could keep up!
American Mary
To celebrate our 241 years of freedom, Q figures a 241 second plank is in order! 90 second plank, 30 second side plank, 30 second side plank, 91 second bow and toes. Recover. Recover.
Count, Names, COT
Announcements
*Welcome FNG Hamm, strong work for an hour-long 1st post!
**Great to have Pet Sounds up from Raleigh, sounds like he’s in for a trip up McAfee’s in the near future!
Honor to lead this group today and enjoy the freedoms we are blessed with! Strong work fellas!