July 3rd, 2014 By Man Down

22 patriotic souls rallied together in the gloom for a little pre-4^th downPAINment which went something like this…

The Preamble

Reading of the first part of the Preamble to the Declaration of Independence, signed by 56 badass men 238 years ago.

• “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”

Disclaimer was given, including the caveat that my kids made up a few of today’s exercises.

• Mosey around the building with some High Knees, Butt Kickers, Backwards Jogging, and Karaokes thrown in for good measure.

COP

1. SSH x13
2. Wacky Jacks x13 (YHC struggled with the coordination on this one)
3. Firecracker Jacks x13
4. Windmills x13
5. Cotton Pickers x13
6. Cross-body Mountain Climbers x13
7. Deer Leaps (compliments of 2.0 Sandra) to Outback!

 The Declaration

Line up side-by-side near pull-up bars facing the road

• Army Crawl (compliments of 2.0 Sandra) to hill & Lady Bug (compliments of 2.0 Lucy) back
• Bear Crawl to hill & Crab Walk back

Count off 1 through 5.

• All the 1s grab a heavy cinder block.
• All the 3s grab a smaller cinder block
• All others jailbreak to lot, find your numbered spot, and plank up

Parking Lot

• Star Formation for Minute Men Exercises. AMRAP in 1 minute at each station + 3 Burpees (compliments of 2.0 Reuben) after each minute.

1. Heavy Cinder Block Curls
2. Lunge Hops
3. Small Cinder Block Front Raises
4. High Knees
5. Carolina Dry Docks

2 different groups take back cinder blocks while the rest plank.

 The Conclusion (COT)

1. Ham & Quad Stretches
2. Low Flutter x25
3. Low Dolly x25
4. Bicycle x25
5. Walk-out Planks x13

Moleskin

Great push out there men! I almost merloted at the end there! Thanks for the Q privilege, and happy early 4th!

MD

Tradition

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