F.I.R.E.W.O.R.K.S!!

Preamble:

Another humid morning at The Firehouse this am.  Here is how we suffered through the beginning of Independence week! Let’s mosey!

Warm-O-Rama:

1/2 mile stroll around the upper lot for warm-up:

• SSH
• Weed pickers
• Sprinklers
• Annie

We finished up warm up with 2 rounds of ATM’s to get our shoulders nice and warm.

The Thang:

Today’s beatdown was meant to start the week of the 4th in style.  You can’t celebrate our countries birthday without some Fireworks……so here ya go!

F- Start off with 2o crunchy frogs IC

I- 4o Imperial Walker’s- both legs one for a total of 80 reps

R- Indian run around upper lot 1/2 mile

E- head over to rock pile and grab a few coupons for some Elf on the Shelf. 10 reps right and left.

W- mosey back to flag for a Balls to the Wall routine. Hold for 1 minute.

O- “You down with O.P.P!? No, not what you think. P1 hold people’s chair and perform 20 overhead claps. P2 does plank jacks and Peter Parker’s AMRAP until P1 is completed. Rotate.

R- Ranger merkins x 20 OYO x 2 rounds

K- Head over to soccer field for some Kraken Burpees- Burpee with 5 hand release merkins and back to standing position.  That’s 1.  We do 5 reps x 2

S- step ups and squats all IC x 10 reps(total of 2o reps x 2 rounds).

COT:

30 LBC’s IC for Mary along with flutters (Picker), and Freddy Mercury(Snowden).

Prayers for traveling PAX and health for those MIA.

Reminder of 2nd F on Thursday 7/18.  More to come soon.