Today is day 2 of the Freedom Five Pack, and that means the Jag is up. The Jag is an awesome site and it only takes about 7 minutes to get there from BC. It was YHCs intention to continue to try to up the intensity on the weeks workouts. 9 PAX came along for a Bear Crawl/Crawl Bear and a variation on four corners. Oh, we did a few merkins too.
Warmup:
SSH x 20 IC
Mountain Climber x 15 IC
WMH
Slow Merkin x 10
The Thang:
The first part of the workout was all Bear Crawl/Crawl Bear, with some merkins to give the shoulders a rest.
Line up on one end of the center parking lot stalls. The PAX then preformed the following ascending progression:
Bear Crawl 2 stalls – 2 Merkins
Crawl Bear back 1 stall – 1 Merkin
Bear Crawl 3 stalls – 3 Merkins
Crawl Bear back 2 stalls – 2 Merkins
Bear Crawl 4 stalls – 4 Merkins
Crawl Bear back 3 stalls – 3 Merkins
Repeat until reaching the end of the final stall, then Crawl Bear back the entire distance.
At this point YHC did something that I don’t care for. Called for a 10 count.
The next evolution was a 4 corners variation. The PAX did 2 laps, here is how they went:
Lap 1:
10 Merkins
Lunge Walk the long side of parking lot
20 Squats
Bernie Sanders short side of lot
30 LBCs
Lunge Walk the long end of the lot
40 SSH SC
Bernie Sanders to the start
Lap 2:
10 Burpees
Lunge Walk the long end of the lot
20 WWIIs
Bernie Sanders the short end of the lot
30 Squats
Lunge Walk the long end of the lot
40 Overhead Claps
Bernie Sanders to the start
The PAX had some time left, but to everyone’s disappointment not enough for another lap. YHC did overhear someone mention sprints, so we did some. The PAX sprinted the length of the parking lot stalls a total of 4 times before time was called.
Mary:
LBCs IC x 50
Flutter Kicks IC x 15 (courtesy of Rambler)
CoT:
Announcements:
The Go Ruck is coming up shortly, good luck to all of our F3 participants and all of the rest of the crazy Ruckers heading out there.
Chum has the Q at huricanrana tomorrow for 4th of July. Support our BC brother and fearless Thicket leader as he heads out.
YHC has the Q at The Big House for 4th of July, if you are looking to either not leave BC, or come to BC, it will be fun, of a sort.
BoM:
The Fourth of July is YHCs favorite holiday. We may not exchange gifts or make elaborate meals, but it’s my favorite. And not because of the beer and BBQ or the fireworks. The Fourth is a great time to think about what we have in this Country and how we got here. It is important to reflect on the freedom we have as Americans and to remember why we have it. As YHCs kids get older this is a lesson that will be important to pass along. Just like the true meaning of Christmas has to be imparted from a young age, so does the true meaning of Freedom and Independence Day. Lets all try to take some time tomorrow, as we eat a little too much and have a few adult beverages to remember why we have fireworks on the Fourth.