A.S.S. “Arms So Sore”
July 6, 2018
A Tour Of The Harbour District Tour
July 6, 2018

4th of July Bootcamp

  • When: 07/03/2018
  • Q: Doula
  • Pax: FNG Mrs. Clean, Smore, cameo, pinky, snapshot, heartbeat, chill pill, patchwork, crunchy pickle, Beaner, beats, Mama Cita, Hummer, Sassenach

The Site: 15 PAX 1 FNG met at the tennis courts and came for not a 45 minute BUT 1 hour 4th of July special sweat fest.

Disclaimer: I am not a professional, you are here exercising at your own risk. You know your fitness level best so listen to your body. Modify exercises as needed. Ask for mod if you do not know one. Take breaks to refuel your energy. Give each move your max effort, be safe, and have fun!

Warm up: 242nd anniversary of July 4, 1776 so I sent a shocker with our warm up being 242 reps of different moves.

50 Jumping jacks, 10 Star jumps, 50 mountain climbers, 10 Star jumps, 50 high knees, 10 Star jumps, 50 jumping jacks, 12 Star jumps. BOOM 💥

7-4-1776 circuit

4 rounds. 7 burpees, 4 jumping lunges, 1 minute tree huggers, 7 full sit ups, 7 jump squats, and 6 merkins.

We learned a hand full of facts about our country that we paired with moves of differing reps. I loved this part of the workout.

With time already dwindling down fast we moved right into our 13 colonies circuit. We made it about a 1/4 of the way though the colonies then had to move on. I don’t think the pax would have appreciated a 90 minute workout.

For each colonies there was an exercise that we did 13 reps of then ran a lap around court. Ex. Rhode Island Raggedy Ann’s. 13 reps IC then lap 😉

We ended with star gazers on our mats listening to Johnny Cash “The Ragged Old Flag”

COT: Second paragraph of the Declaration of Independence.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

Announcements: Still taking donations for our FIA flag.

The Moleskin: All pax pushed so hard. Including 1:27 second plank hold during the Star Spangled Banner song.

56 push up repressing the # of men who signed the document.

8 of us gathered for coffeeteria afterwards and enjoyed patio chat which actually felt incredibly nice to be outside.

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