Frog Pond Friday (I’m already sore) PreBlast
July 5, 2018
South Charlotte Convergence – July 4th on the Greenway
July 5, 2018

4th of July Convergence

  • When: 07/04/2018
  • Q: Digger
  • Pax: Digger, Starfish, Roadie, Premium, Baby Face, Short Cake, Flow, Agent Orange, Sparkle, Triple Threat (FNG) , Shutter bug, Mother Trucker, Vino, Fixer Upper, Flash, Java mama, Rave, Dr. Phil, Strokin, Heart Stopper, No Filter, Beast, Half Full

23 Pax, including one FNG, met from different Aiken AO’s at The Nest in North Augusta for a tabata style Red, Wet, and Sweat workout! Exercises were done using Fourth of July inspired acronyms exercising for 40 seconds and resting for 20!

Warm up: 

Run a lap around parking lot

20 jumping jacks

20 arm circles forwards

20 arm circles backwards


The Thang: 


S- squats

T- tunnels

A- alternating lunges

R- reptiles

S- situps



A- alternating shoulder taps

N- navy seal push ups

D- donkey kicks


S-side plank (right side)

T- toe reach crunches

R- russian twists

I- imperial walkers

P- plank jacks

E- elbow plank

S- side plank (left)



L- lunges

I- inch worms

B- burpees

E- elbow plank

R- reverse crunch

T- tricep dips

Y- Y sit



F- flutter kicks

R- reverse lunge

E- hip extension (right)

E- hip extension (left)

D- hello dollys

O- Olympic skaters

M- mountain climbers


Devo (From Half Full):

Although it is not a religious holiday like Christmas or Easter, for many Americans July 4th is a time to reflect on God’s goodness to us as a nation.  Molded into the Liberty Bell in Philadelphia (which proclaimed our Independence) are these words from the Bible: “Proclaim liberty throughout all the land unto all the inhabitants thereof” (Leviticus 25:10, KJV).  Our legal system reflects out Judeo-Christian roots.

While we look with gratitude to the past on this July 4th, may we also look in faith to the future, and commit it and our lives to God and His will.  The ancient words f the Psalmist are still true: “Blessed is the nation whose God is the Lord” (Psalm 33:12).


Leave a Reply