Location: Gridlock
Date: 2022-07-04
Weather: Perfect
Q: Zebra
PAX: 14 – Weird Science, Muck, Dub-K, Doc Holiday, Wally World, Incognito, Axeman, Radio, Santa’s Little Helper, Oshag, Buffet, Chewbacca, Sous Vide, Zebra
Warm-O-Rama
Warm up OYO to patriotic music
Tha Thang
Ruck up with added sandbags and carry the flag
Rucked to the football field
7-4-2022 – 7 exercises, 4 rounds, 20 reps/22reps
- Star planks – plank with alternating arm/leg reach
- Star jumps
- Mercans
- Firework Lunges – step back lunge with ruck and launch into overhead press
- Star Spangled Bicycles
- Squats and Stripes – Side step squat with arms opening to a T
- British Waves – Similar to monkey humpers 😉
Rucking between each round
Finisher: some pax complained we didn’t do any burpees
Listening to “My Shot” from Hamilton, SSH throughout, completing 1 burpee (Ameripee) every time they said “shot”
End in COT