National Anthem Day

Preamble:

NATIONAL ANTHEM DAY

on March 3, 1931, President Herbert Hoover signed a congressional order into law making “The Star-Spangled Banner” America’s national anthem. National Anthem Day falls on March 3 annually commemorating the signing of the law.

American Themed Music will be played throughout BD

Warm-O-Rama:

SSH IC
Abe Vigoda
Weed Pickers
Arm Circles IC (forward, backward)

Mosey to football field.

The Thang:

We are going to do a set of B-A-C-O-N exercises

Starting at goal line. Run to 50 yard line.

• 50 Big Boys. Run back to goal line.
• 50 American Hammers.  Run back to 50 yard line
• 50 Carolina dry docks. Run back to goal line
• 50 Outlaws (25 each way) -> Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left or as many reps as the Q deems necessary.  Run back to 50 yard line
• 50 Nolan Ryan’s (25 each way).  Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm.

Head to building for some Ascending Testicles.

Ascending Testicles

Cousin of Balls to the Wall.

• Start with feet on wall in 15 degree descending Merkin (Derkin) position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose.
• hold in BTTW pose.

Spiced Rum Squat – 25 each leg

Raise one leg and place on a surface 18-24 inches off the ground (e.g., facing a bench). Think Captain Morgan stance; then perform a squat. Alternate between left and right leg being raised.

Mosey to coupon pile.  Partner up and one coupon needed for both partners.  Alternated between curls and merkins AMRAP while other partner ran the length of parking lot and back…variation of good ol American relay race.  We did 2 rounds of each exercise (curls, merkins) before returning coupons.

mosey to flag for extensive round of Mary where every PAX got a chance to practice being a leader and calling out exercise and cadence.

COT:

• Prayers for Pinkman’s FIL who has Stage 4 cancer
• Prayers for Benny’s M as she travels to London and Benny holding down the fort.
• Future CPR training is TBD