4th of July beatdown

Location: Gridlock
Date: 07-04-2019
Time: 07:00 am
Weather: Probably a little over 70 degrees, a tad humid with the thunderstorms that came through yesterday evening.

Q: Incognito
PAX: 19 – Zebra, Oshag, Roadtrip, Hertz, Kisses, Lansbury, Yanni, Sparky, My Boy Blue, Axeman, Sous Vide, Triceratops, Duggar, Lincoln Log, Incognito, Red Flanders, DR Pumpkin Spice, Ricky Bobby, 49er

Warm-O-Rama
Plank for a little over 3 minutes while listening to Charlie Daniels tell us how great America is; way better than any other country on this planet.
Pledge of Allegiance at the end of the song.
Moseyed over to basketball courts: Michael Phelps, Arm Circles, High Knees, Knee Pulls, Quad Stretch, Pigeon Pulls, and Frankensteins

Tha Thang
Started off with a baseball theme as Lou Gehrig’s “Luckiest Man” speech was on July 4, 1939. We did lunges with a body twist at the bottom across both basketball courts and back.
Did plank to sprints across the sidelines of one basketball court. Did this every 8 seconds 8 times, with a short break and repeato. A total of 4 circuits or 32 sprints.

Next we did 17 Merkins and 76 Mountain Climbers in honor of 1776.
Then 56 squats in honor of the 56 men who signed the Declaration of Independence
Then 39 squats in honor of the 39 men who signed the US Constitution
Finally 6 burpees in honor of the 6 men who signed both documents
Finished up at the basketball court with 17 Merkins and 96 SSH’s

Moseyed over to the coupons on the football field.
Did 18 lunges (18 on each leg) and 26 side-to-side Merkins in honor of Thomas Jefferson and John Adams who both died on July 4, 1826.

Next up was to work on our Guns since we Americans love guns.
We divided up into 2 groups.
1st group had coupons. We did the following bicep moves with those coupons:
11 seconds: Full Curl
11 seconds: Curl top half only
11 seconds: Curl bottom half only
10 seconds: Full Curl
13 seconds: Hold in the Middle
10 seconds: Full Curl
15 seconds: Rest
Rinse and repeat. We did this circuit a total of 3 times.

While 1st group was doing this, the other group was doing overhead claps to the same timing and moves.

Final Thang was 10 minutes of Mary. 20 seconds for each exercise with a 10 second rest in-between:
Left Oblique
Right Oblique
BBS
Leg Raises
Gas Pumper
Dolly
Flutter Kicks
Mountain Climber
Hopping Locomotive (like Imperial Walkers only you hop) – did this one 40 seconds
Spider Kicks
Toe Touches
Scissor Clapper
Heels to the Heavens
V Up’s
Tornado Clockwise
Tornado Counterclockwise
Bicycle Crunch
American Hammer – did this one 40 seconds

This took us right to 8:00. We moseyed back to the parking lot for Name-O-Rama and devotional.

End in COT