Day of Merkining – Happy 4th of July!

QIC: spongebob
PAX POSTED: spongebob, seabass, red-reaper, fiveoh, no-see-um, dillio, dba, fresh prince

Happy 4th of July to everyone! Stay safe during the fireworks displays in your area.

Independence Day, also referred to as the Fourth of July or July Fourth, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence 241 years ago on July 4, 1776. The Continental Congress declared that the thirteen American colonies regarded themselves as a new nation, the United States of America, and were no longer part of the British Empire.[1] The Congress actually voted to declare independence two days earlier, on July 2.

While many PAX came early, many were groggy including YHC himself.

Quick Disclaimer… Blah blah Into Stretch. Half-hearted attempt at Wind Mill IC x10, then…

Decided a quick Mosey was just what we needed to wake. Turned quickly into Mosey w merkins, stopping at both the roundabouts for a quick x10 OYO merkin showdown, many PAX opted for extra credit merkins…

Headed to FOP and banged out x10 more merkins

Now we start the main event… “Stripes then Stars!”

First we do 6 workouts for the lower 6 stripes on the standard USA Flag. Distance was roughly 50 ft plus

1) Imperial Walkers x50

2) Crab walk

3) Frankenstein x50

4) Partner up for Wheel barrows / swap back

5) Lunge w/ a kick. OYO. Inspired by No-Ski

6) Frog jumps side to side of an imaginary line. OYO

Then came the Short Stripes, 7 total workouts here. Distance about 30 ft

1) Bear crawl

2) Crawl Bear

3) Bag pass w Squat… with 8 PAX we split into groups of 4, passing bag or concrete block over imaginary stripes’ line. After their pass, each PAX sprinted to other end

4) Reverse Bag pass

5) Lunges. Then reverse ’em

6) Crab or bear

7) Reverse of #6

Now in a large circle, much like the original flag, we began with-

SSHs. x15 IC

Cotton Pickers. x15 IC

Mountain climbers. x10 IC

Plank jack. x10 IC

Squats. x10 IC

LBCs. x20 IC

Requested workout YHC can’t recall

Hot potato, in a tight circle we played to music by Red Reaper using the 50pd deadweight bag with squats mixed in.

Jon Travolta’s

Freddy mercury’s

Reverse crunches

Finished strong with a single file line Bear crawl outside the star box!

From here we took the long route home to the BB courts for Mary, doing some curb step ups and stopping by the big round about for Irkins x20.

Back at Mary we did a round of Casey Kasem with individual request. Started with LBCs, Carolina Dry docks, Planks, …, …, baby arm circles, air presses, etc.

Ended with a quick COT praying for a great day and safety for all!

By | 2017-07-04T13:15:41+00:00 July 4th, 2017|Back Blasts|0 Comments

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