July 4th, 2025 By Uncle Floyd

Date: 07/04/25
AO: #f3harrisburg
PAX: @ColonelSteve, @HotTopic, @Stryker, @Amigo, @Constitution, @Uncle Floyd, @HokiePokie, @BoyScout, @MagicMike, @SSMinnow, @SheepDog, @Murtaugh, @Misfire, @TheAmericanDream
Q: @Uncle Floyd

FNGs: Scott Johnson

Count: 15

A fearsome PAX gaggle of 15 emerged into the gloom to sling iron and get better to a special @murtaugh mix of July 4th tunes on the boombox, including Proud to be an American, a theme song that YHC built upon through 4 rounds of KB on this July Fourth. 

Warmarama

SSH, IST, Hillbillies, Penny Pickers, Toe touches

The Thang

4 Rounds of Kettlebell

10 reps per exercise; 3 exercises per round each of 3 exercises per round, working down in sets from 10, 9, 8 down to 1. In between sets, walk around building with coupon extended with one arm.

Round 1: The George Washington

Kettlebell Swings (10 reps), Kettle Squats (10 reps), Upright Rows (10 reps); then, Kettlebell Swings (9 reps), Kettle Squats (9 reps),  Upright Rows (9 reps); then Kettlebell Swings (8 reps), Kettle Squats (8 reps), Upright Rows (9 reps); then Kettlebell Swings (7 reps), Kettle Squats (7 reps), Upright Rows (7 reps) repeato down to 1 rep.

Walk around building with coupon extended with one arm or two arms

Round 2: The Thomas Jefferson

Curls (10 reps), Standing Overhead Press (10 reps), Tricep Extensions (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1

Walk around building with coupon extended with one arm or two arms

Round 3: The Benjamin Franklin

Lying on picnic tables, Tricep Overhead Extension (10 reps), Bench Presses (bench presses) Kettle Flutter Kicks (10 reps); then 9, 8, 7, 6, 5, 4, 3, 2, 1

Walk around building with coupon extended with one arm or two arms

Round 4: The John Adams

• 10 Lawnmowers (LH); 10 Lawnmowers (RH); 10 Merkins; then 9, 8, 7, 6, 5, 4, 3, 2, 1, etc. and a special round of Glute Bridges with the KBs

COT– Prayers/Announcements

• We gathered around the flagpole and answered the question: “What does America mean to me?” eliciting many wonderful responses, including: Beautiful, Land of Opportunity, Baseball and Apple Pie, Constantly Evolving, and general love of freedom that was forged in our history by the many leaders and soldiers who sacrificed to split from Britain or preserve our freedom by fighting for our country. Freedom, we agreed, brings with it many accountabilities, including servant-leadership in our homes, families and communities.
• Prayers for Constitution as he continues his job search
• Prayer for @TheAmericanDream as he works through job and home challenges
• Prayer for Lilly, Christian and Josh (cancer) and @Clickbait’s heart operation
• Always an honor for YHC to servant-lead and get better; God bless America

1. The George Washington Round

Synopsis: “Men, this first round is The George Washington! As Commander-in-Chief of the Continental Army, Washington led a ragtag force against the world’s greatest empire. Through brutal winters at Valley Forge and daring victories like Trenton in 1776, he kept the revolution alive with sheer grit. His leadership united the colonies and won our independence at Yorktown in 1781. His legacy? A nation built on unwavering resolve. Let’s honor his strength—push through the burn and lead each other like Washington did!”

•  Role: Commander-in-Chief of the Continental Army, later first U.S. President.

•  Contribution: Led the army through resource shortages, morale crises, and key victories (Trenton, Yorktown). His strategic retreats and perseverance maintained the war effort.

•  Legacy: Symbol of leadership and unity, Washington’s example set the standard for American resilience and self-governance.

2. The Thomas Jefferson Round

Synopsis: “Round two, The Thomas Jefferson! Jefferson was the brilliant mind behind the Declaration of Independence in 1776, giving voice to our fight for liberty. His words—‘life, liberty, and the pursuit of happiness’—ignited the revolution and inspired the world. Though flawed, his vision of freedom endures. His legacy is the power of ideas to change history. Let’s seize this round like Jefferson seized liberty—dig deep and make every rep count!”

•  Role: Primary author of the Declaration of Independence, later third U.S. President.

•  Contribution: Crafted the Declaration, articulating the revolution’s purpose and universal principles, rallying colonists and allies.

•  Legacy: His ideas shaped democratic ideals, though his slaveholding highlights the era’s contradictions; his words continue to inspire freedom movements.

3. The Benjamin Franklin Round

Synopsis: “Round three, The Benjamin Franklin! Franklin was the revolution’s master diplomat, winning France’s support—troops, money, and ships—that turned the tide at Yorktown. A printer, inventor, and patriot, he used his wit to unite people for the cause. His legacy is teamwork making the impossible possible. Let’s channel Franklin’s hustle—support your brothers and power through this round together!”

•  Role: Diplomat, statesman, and member of the Continental Congress.

•  Contribution: Secured the 1778 French alliance, providing critical resources; his charisma boosted patriot morale and international support.

•  Legacy: A model of collaboration and ingenuity, Franklin showed how diverse efforts build success.

4. The John Adams Round

Synopsis: “Final round, The John Adams! Adams was the fiery voice of independence in Congress, pushing for the break with Britain and nominating Washington to lead. His relentless diplomacy in Europe helped seal our victory. His legacy is tenacity—never backing down for what’s right. Let’s finish strong like Adams—give it everything, leave it all out here, and honor the freedom he fought for!”

•  Role: Diplomat, lawyer, and advocate for independence, later second U.S. President.

•  Contribution: Championed independence in the Continental Congress, nominated Washington, and secured foreign support alongside Franklin.

•  Legacy: His determination and principle helped establish the U.S. as a nation committed to self-governance.

 

f3harrisburg, Harrisburg Iron

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