Happy birthday america!

07.04.20 at TYC

PAX:  Minivan, Ambien, Chumbucket, Schnitzel, Radar, Snipe, Nae Nae, Spaghetti O, Hermanos, Sleeveless, Tender(Charleston), Bertha(Charlotte), Johanna(Atlanta), Turkey Leg(?), Spaulding-QIC

Conditions:  75 degrees with high humidity!

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger and faster today.

Pledge of Allegiance

Warmup:  Windmillsx10, TTTx10, IW’sx10, AC’sx10, Raise the Roofx10, Copperhead Squats x10, SSH’sx10

Merkin Mile (1 mile loop with 5 stops of 20 Merkins at each stop)

Thang: 

Grab the blocks and head to the small field and circle up.

1 Squat-4 Curls, 2 Squats-8 Curls, 3 Squats-12 Curls……………10 Squats-40 Curls

Mosey around the park back to field for more block work

1 BBSU-4 Chest Presses, 2 BBSU-8 Chest Presses, 3 BBSU-12 Chest Presses…………10 BBSU-40 Chest Presses

Leave the blocks and head to the big field.  Line up facing Poseidon

10 Groiners, Lunge walk across the field

10 Groiners, 20 V-ups, Lunge walk across the field

10 Groiners, 20 V-ups, 30 Plank Jacks, Lunge walk across the field

10 Groiners, 20 V-ups, 30 Plank Jacks, 40 Mtn Climbers, Lunge walk across the field

10 Groiners, 20 V-ups, 30 Plank Jacks, 40 Mtn Climbers, 50 LBC’s, Lunge walk across the field

Mosey back to the Flag.

Mary -Flutters x 50 (50 stairs on the American Flag) American Hammers x 13 (13 stripes on the flag)

Done

Announcements: 

Hydrate!!!

2nd F Lunch on Wednesday at 12:30 at Java Burritto

Prayer: 

For this great country on her birthday

Moleskin:

-A lot of mumble chatter on the curls.  Schnitzel wanted to go to 15:60.

-Minivan called me a four letter work after saying “Good Q”….not sure what he really meant.

-Tender tried to wake up Goose, but he wasn’t budging

-Snipe is getting stronger and stronger…..good push young man.

-That evening Schnitzel, Radar and company put a heck of a firework show on in Phall, even ignoring Security!

-So the flag was not at Spauldings or Schnitzels……Chumbucket forgot he had it (the young mind forgot)

-Good push guys!  Happy Independence Day…stay safe

Until next time ~Spaulding

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.