July 4th, 2017 By Indiana

Soupy humidity  post last nights summer storms. Really soupy. Did I say how soupy it was. Ask Anvil. 11 PAX all IN>

WARM UP

Run to Bev Hills Elem stopping in da Brain Surgeons lot for some:

SSH x 30
Jump Lunges x 15

Mosey on yah doing some High Knees, Butt Kickers, High Skips

THE THANG at BEV HILLS lower playground

Core Melter ( Series of core exercises done focusing on rectus muscle group and obliques ) NOT A WORD WAS SPOKEN DURING THE EXERCISES. RECOVERY RUN THERE WAS CHATTA.

Majority in 4 count cadence of 12 reps

Alt Leg V ups x 12

Homer to Margie x 6 with 5 sec descent

Alt supermans x 12

Freddie Mercuries SLOW x 12

Run a lap stopping at BBall court on far end for 5 Burpee Broad Jumps, Run up stairs to top of BHE n back down, 10 pull ups at bars, run back to start

Carolina Dry Docks x 12

Rosalitas or IN/OUTS or YES/NOs x 12

Planks with leg raises and knee to elbows x 4 with crosses

Low Flutter x 12

Run a lap as above

V ups x 12

Stump Jumpers x 12

Mosey back to AO

MARY

Nay Nay for we hath just done 45 minutes of the Mary

MOLESKIN:

HAPPY 4th of JULY to all this AM in town or traveling or even just sacking it out.  It is a great day to give thanks for the wonderful land we live in and the freedom we are given.  Freedom to be GROVER. Freedom to be EL AL and a Lincoln Lawyer. Freedom that allows a man like BD to rise to Captain of CFD. Now that is some freedom there. No testing involved and that is super free too. Freedom to wear whatever you want. Reference Homelands NCST tee from 1981 this AM. Freedom to say whatever you want (N.B. this can be dangerous and is not always recommended) But you are free to do it. Free to marry the one you love. Free to have all the food you could ever need.  Free to have FREE F3. WE ARE LUCKY.  So let us pause this day and give thanks for what our founding fathers did in DECLARING our INDEPENDENCE and let us never take this action for granted.

Stay safe and remember what happened to Pierre Paul when he got drunk and someone dared him to hold that M80 until it go boom when he was home with his homies back in Miami. Helmets may be worn throughout the day today. Carry on.

INDY

Concord

---