Written by Weather: Low 70s and muggy
15 PAX braved the muggy gloom for some running and some patriotic exercises.
Disclaimer was given.
Warmup:
- Weedpickers x 10 (IC)
- Kick w/ Twist x 10 (IC)
- Arm stretches
- Motivator from 4
- Mosey to fishbowl for 15 pull-ups
Thang: Mosey down the south hill to the baseball fields for 10 innings of running the bases and exercises and then a lap around the bases with exercises at each base finisher. Partner up and rotate exercises with your partner.
- Squats (and Stripes) / Bear Crawl
- ‘mericans / Jog
- Star Jumps / Butt Kickers
- Star Spangled Bicycles / Crab Walk
- Red, White & Burpees / Backwards jog
- WWII Sit-ups / Sprint
- Stars Stripes Hops (SSH) / Lunge Walk
- Star Planks / High Knees
- Fireworks Burst Jump (high knee jumps) / Karaoke bases
- (Xtras) Shoulder tap Americans / Sprint
- Group Finish–Progressive-add exercise every base
5 donkey kick Americans–1st base
10 overhead claps–2nd base
5 star crunches–3rd
10 mountain climbers–home
Jog up the hill and back to the shovel flag.
Mary: Instead of the ABCs we spelled out Independence Day, George Washington and Thomas Jefferson.
RECOVER, RECOVER
MOLESKIN: 15 Pax, including a sneak attack from Snooki, posted despite the Running Emoji featured prominently in the Pre-Blast. Thank you Cold Call for joining us from somewhere downrange. R-E-S-P-E-C-T to Cosmo for the Slack mumble-chatter and then fartsack! That is a pro’s move.
Thank you all for pushing me way out of my comfort zone and letting me lead another workout. Bear crawling and crab walking the base paths is probably a little excessive, but all PAX completed it in style nonetheless. My day was made around 550AM when Headlock belted out “GOOD” multiple times. One “Good” was all I selfishly wanted from the Q. All the Qs for July are already spoken for. Put in your bids for August! Have a restful and safe holiday men!