Weather: Low 70s and muggy

15 PAX braved the muggy gloom for some running and some patriotic exercises.

Disclaimer was given.

Warmup:

1. Weedpickers x 10 (IC)
2. Kick w/ Twist x 10 (IC)
3. Arm stretches
4. Motivator from 4
5. 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.

1. Squats (and Stripes) / Bear Crawl
2. ‘mericans / Jog
3. Star Jumps / Butt Kickers
4. Star Spangled Bicycles / Crab Walk
5. Red, White & Burpees / Backwards jog
6. WWII Sit-ups / Sprint
7. Stars Stripes Hops (SSH) / Lunge Walk
8. Star Planks / High Knees
9. Fireworks Burst Jump (high knee jumps) / Karaoke bases
10. (Xtras) Shoulder tap Americans / Sprint
11. 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!