5 PAX made it out in the gloom for a patriotic themed beatdown. Probably the most humid day in a while for the Firehouse which led to some mumble chatter amongst the PAX. The pain needed to commence though, so we pressed forward.
Warm – o – Rama
Quick mosey around parking lot then circle up for some:
SSH – 15
Cotton Pickers -15
Sungods -10 both directions
Copperhead Squats – 15
Windmills – 10
The Thang
Mosey to the lower soccer field. To start our honoring the Flag and the USA we began with 50 Star jumps. YHC considered doing 49 but I figured California deserved one too.
1776’s
In honor of our nations founding year we threw down 17 burpees, ran to other side of field, then 76 LBC’s.
American Mile
Now that the PAX was warm we went on a little trip with a decidedly American theme. One corner of the field was our pain station which would be visited along the way. Each pax began with
10 Merkins
15 Squats
20 American Hammers
Once finished with the pain station take a full lap around soccer field and pay your toll with the exercises increasing by 5 each lap. 4 laps for a mile and a total of 100 Merkins / 125 Squats / 150 American Hammers along the way.
Mosey back to upper parking lot for some 13’s. (11’s only 2 extra today for the stripes on the flag.) Plank Jacks at the bottom / overhead claps at the top of the hill.
Gather round the Flag for some Mary.
Box Cutters
Flutter Kicks
Big Boy Sit Ups
COT
Prayers for continued growth for each of us as men and for our country. We asked that each of us not take for granted how lucky we are to live here in the USA as well as the responsibility to do our part in our local community to continue to make this the best place on earth to call home.
‘MERICA