Warm Up:

28x SSH

7x Merkin, 7x MountainClimbers, 7x Merkin, 7x PlankJack

Run in place…high knees…butt kickers…high knees

Alternating high plank and low plank for the reading of the Gettysburg Address

The thang:  On this day in 1863 Abraham Lincoln delivered the Gettysburg address. If you don’t remember it from high school (which I definitely did not), it is a very strong statement about the ideal of freedom upon which America was founded. Unfortunately, my rendition of the speech was hampered by wearing a mask and trying to hold low plank. Although it did take me back to the good ol days of Weed-n-feed’s poetry in motion when we could share a single piece of paper. As has been my typical Q form recently, I found 2 numbers within the speech and decided to make a whole workout around those 2 numbers. The Gettysburg Address made it pretty easy by putting the number in the first sentence:  “Four score and 7 years ago our fathers bought fourth, upon this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal…” 4 & 7 done and done, also since it says all men are created equal I made sure to do single leg or single arm exercises but keep them equal.

Using the low wall and picnic tables around the bathrooms:

IC 7x single leg squats RIGHT leg, IC 7x LEFT, IC 7x RIGHT, IC 7x LEFT

Incline 1 arm Merkin Single Count 7x LEFT, 7x RIGHT, 7x LEFT, 7x RIGHT

IC 7x step ups Right leg first, 7x LEFT, 7x RIGHT, 7x LEFT

Single Count 7x derkins 1 leg up in air, IC 7x Dips 1 leg up in the air, 7x derkins, 7x dips

Wall kicks high and low to allow everyone to catch their breath

IC 7x single leg squats RIGHT leg, IC 7x LEFT, IC 7x RIGHT, IC 7x LEFT

Wall kicks high and low to allow everyone to catch their breath

Move to the Curb Stops by the big field, pick a curb and spread out so everyone had their own lane

IC 7x bearcrawl, IC 7x Crawlbear, IC 7xBearCrawl, IC 7xCrawlbear

Plank position on the curb stop for hand step ups. IC 7x LEFT first, IC7x RIGHT, IC7xLEFT, IC7xRIGHT

IC 7xBearJack, IC 7xJackBear, IC 7x BearJack, IC 7x JackBear

IC 28x Johnny Dramas

Individual sprints back to the startX

Mary:

Low squat hold for some bad counting of 4 x 7 (turned into more of a 50 count instead of 28)

IC 28x flutter kicks

Low squat hold for a second reading of the Gettysburg Address

COT:  A group decision was made for Tobacco Road to start at 6am next Thursday (Thanksgiving) and run for 1 hour till 7am. Closing remarks to encourage all of us to reflect on the freedom’s in America and the battles that have been fought to protect those freedoms.