AO: LighteningRod

QIC:BobEvans

PAX: Kiwi, Ghost, Sharky, FreeLunch, Output, FNG – Walnut

Conditions

67 degrees and dry.

Warm up

• 15xIC SSH
• 10xIC Imperial Walkers
• 10xIC halos
• 10xIC Left Leg Punters (leg swings forward)
• 10xIC Right Leg Punters (leg swings forward)
• 10xIC 3rd Grade Exercises
• 10xIC Daisy Pickers (Left)
• 10xIC Daisy Pickers (Right)

The Thang

Mosey down to the Track

Tuneup Murph – Focus on one exercise you want to do better, Pull-ups or Merkins, or Squats – do it slower, or with better form, or more of it, for the entire work out

Run 1/4 mile together – squat for the 6

5min of a combination of Pullups, Merkins and Squats, on your own (OYO) as you feel led, Q calls out the time.

Rinse and repeat 3 times

We listened to some 90’s and 2000’s music

Mosey to the flag

6MoM

COT

Shared with the PAX the F3 motto, leave no man behind but leave no man where we found him, our 5 principals – Free, For all Men, Outside rain or shine, Peer Led, and End with a Circle of Trust. F3 stands for Fitness (what gathers us together), Fellowship (what brings us back), Faith (which fuels us to do what we do).

Praying to be better men for Free Lunch and Walnut who recently suffered tragic losses.

Bob Evans

AO: Oakery

QIC: Ghost

PAX: Output, Fishman, Mad Dog

Conditions

60 degrees and dry.

Warm up

• 20xIC SSH
• 10xIC Imperial Walkers
• 10xIC halos
• leg swings forward x 8OYO each way
• leg swings sideways x 8OYO each way
• calf raises – 15 seconds OYO each side
• Monkey humpers x 10IC
• cherry pickers x10IC
• merkins x10IC

The Thang

Mosey down to Eagle’s Nest Lane and up to Philip Foster Cemetery

Memento mori

• Partner up and do…
• 200 squats while partner does bear crawl
• 100 Ab leg/arm touches while partner does broad jump
• 40 burpees while partner does dead bug shuffle

6MoM

merkins x20 IC

COT

Thinking about death, the brevity of life, and what our lives mean.

Praying for Walkman and Free Lunch who recently suffered tragic losses.

Wanting to die to ourselves as well

Ghost

AO: Oakery

QIC: Ghost

PAX: Output, Fishman, Mad Dog

Conditions

60 degrees and dry.

Warm up

• 20xIC SSH
• 10xIC Hillbillies
• 10xIC halos
• leg swings forward x 8OYO each way
• leg swings sideways x 8OYO each way
• calf raises – 15 seconds OYO each side
• Monkey humpers x 12IC
• slow high knees x8IC
• fast high knees x8IC

The Thang

Mosey around building once then to playground.

11s (2 exercises – perform 10 of the first and 1 of the second, then 9 of the first and 2 of the second and so on until you do 1 of the first and 10 of the second)

• Merkins and Bonnie Blairs on the hard count – hop on one leg between
• Rows and Frozen Freddie Mercury’s on the hard count – bear crawl between

6MoM

Hold plank for 45 seconds

COT

Getting too know you…

PAX divides up and takes time to get to know someone else better, one on one.

Much love,

Ghost

AO: Lightning Rod

QIC: Steamy Nix

PAX: Danish, Leprechaun, Bob Evans, Stray Cat, Jellyfish, Frazier (down ranger)

Conditions muggy, mid-50’s.

Warm up

Side Straddle Hops X 20

Slow high Knees X 12

Arm circles (each way) X 10

Daisy Pickers X 10 (then next leg) X 10

Don Quixotes (Windmills) X12

Monkey humpers X10

World’s ultimate stretch X6

Mosey to the North side of the school

“The Thang“

Side Lunges (Hard Count) X 10

Box Jumps or Step Ups X10

Incline Murican X10

Repeat X3

Wall sits for 1.5 minutes with cherry pickers and front/overhead claps (30 seconds each). 

Head to the track. 

Line up on the end zone. 

Gassers to each 10 yard line increment to the 50. 10 normal count mountain climbers when you get back. 

Then sprint to the other end zone. Drop and dish out 20 burpees. 

Repeat but with muricans after each gasser.

Repeat a 3rd time but with toe touch planks. 

Then pick up the 6. 

At the end zone

6inch planks for 60 seconds.

Box cutters X10

Penguins X30

Mosey back to front of school

CoT – a reminder to look out for people not in our circle. The world needs more individuals to be present, empathetic, and inclusive. Get off the phone and reach out to someone you haven’t in a while. Love your neighbor.

7/4/2022 – Independence day – Fireworks

AO: LightingRod

QIC: BobEvans

PAX: FreeLunch, StrayCat, Kiwi

Conditions

Mid 50s and a sparkle of sun

Warm up

Mosey around track

SSH x 17

Windmill x 17

Slow High Knees x 17

Good Mornings x 17

Merkins x 8

That’s a count of 76 (1776 in case that slipped by)

The Thang

Mosey to center of field.

With patriotic music going,

Lung walk to the 10 yard, bear crawl next 10 yards,
turn around and sprint back to the center of the field.

PAX circled up around BobEvans.

He asked trivia about our country’s history and why Independence Day is celebrated on July 4th. For each question answered correctly, we chose an exercise, for incorrect answers, we bear crawled 17yrds and sprinted back. Q chose to either name an exercise or ask PAX for an exercise.

1. Where was the first celebration of Independence Day held?
   Philadelphia – (17 merkins, HC)
2. Every Independence Day, how many times does the Liberty Bell ring?
   13 – (17 Squats)
3. What was the name of the newspaper that published the Declaration of Independence?
   The Pennsylvania Evening Post – (17yds of Bear Crawl)
4. The Fourth of July commemorates which document?
   Declaration of Independence – (17 American Hammers, HC)
5. What is the proper way to fold the American flag?
   In a triangular shape – (17 Burpies)
6. Which American president was born on July 4th?
   Calvin Coolidge – (17yds of Bear Crawl)
7. Which president of the United States was the first to host a Fourth of July celebration at the White House?
   Thomas Jefferson – (17 Mountain Climbers)
8. How many Stars and Stripes does the US flag have?
   50 Stars and 13 Stripes – (17 Freddie Mercuries, HC)
9. What is the location of the nation’s oldest Fourth of July parade?
   Bristol, Rhode Island – (17yds of Bear Crawl)
10. What was the total number of people who signed the Declaration of Independence?
    56 – (17yds of Bear Crawl)
11. Every July 4th, what food is most commonly consumed?
    Hot Dogs – (17 Leg lifts)
12. What is the name of the national anthem of the United States of America?
    Star-Spangled Banner – (17 Fast High Knees)
13. Who gave the Statue of Liberty to the United States?
    French people – (17 Dead Bugs)
14. What was The Statue of Liberty’s official name?
    Liberty Enlightening the World – (17 Halos)
15. Where is the Liberty Bell currently located?
    Philadelphia, Pennsylvania – (17 Jump Tucks)
16. Every July 4th, how many hot dogs are consumed?
    150 million – (17yds of Bear Crawl)
17. On the Declaration of Independence, who had the largest signature?
    John Hancock – (17 Merkins, HQ)
18. Which two presidents of the United States died on July 4th of the same year?
    John Adams and Thomas Jefferson – (17yds of Bear Crawl)
19. Why was the Boston Tea Party’s tea shipment ruined?
    Due to Protest against British – (17 Flutter kicks, HC)
20. What was the estimated population of the United States on July 4, 1776?
    2.5 million people – (17yds of Bear Crawl)
21. On July 4th, which classic children’s book was published?
    Alice’s Adventures in Wonderland – (17 Monkey Humpers)
22. In what year were fireworks first used to celebrate the Fourth of July – 1777 – (17 Dry Docks)

23. Who is the author of the Pledge of Allegiance?
    Francis Bellamy – (17yds of Bear Crawl)
24. During World War II, where did the Declaration of Independence get stored?
    Fort Knox – (17 Squats)
25. Which country declared independence from the United States on July 4, 1960?
    Philippines

Mosey back to our United States of America’s Flag. – Time.

COT: What were some favorite memories growing up that you did with your family?

Happy Independence Day!

Bob Evans