2 PAX arrived by car; 2 PAX arrived on foot

Warm-Up:

• SSH x25
• IW x20
• WMH x10
• Arm Circles x10x2
• Warmup Burpees x10

The Thang:

YHC very much appreciated the low expectations that came with accepting the Q late the night before when Dean Wormer was tragically stricken by whatever germs the toddlers are carrying around these days.

Without much planned, I decided to start out by counting on the PAX to call out exercise of their choosing.

1 PAX runs a lap around the parking lot while the others complete an exercise. The returning runner calls out the next exercise and the new runner starts his lap. Most exercises done in cadence, others OYO. We ran through 3 rounds doing:

• Carolina Drydocks
• SSH
• Planks
• Dodge the garbage truck
• WW2
• *Stop and Go Merkins
• Flutter Kicks
• Jump Squats
• Merkins
• Stationary Lt. Dans
• Body Builders
• Variety of Merkins
• Plus at least one I can’t remember

*Not being able to find this in the Exicon, YHC took the liberty of naming it the Stop and Go Merkin because it is reminiscent of driving a stick shift in heavy traffic; 5th gear is where you are comfortable, but you end up bouncing randomly between gears 1-4 most of the time.
Top of the merkin is 5, bottom of the merkin is 1, 2-4 are increments of about 25% of the entire movement. Q calls out a number, all PAX find that position and hold it until the next number is called. Numbers are called in random order and random cadence.

Move to the stairs.

• Gorilla crawl up the stairs and bear crawl down the ramp. x3

Mosey to BB court.

• Half PAX hold BTW while half PAX run 2 laps around the track. Alternate and repeat x2
• Half PAX do 10 pull-ups while half PAX hold plank. Alternate and repeat x2
• Half PAX do 20 dips while half PAX hang from pull-up bar. Alternate and repeat x2

With 10 minutes left, Fish and Chips suggested we run down a large hill for the purpose of running back up. In the spirit of the day, it was decided that Fish and Chips should get a head start while all the Colonist chased after. Fish and Chips rose to the occasion and could not be caught.

Mary

• 10 second low plank hold
• 15 second low plank hold
• Susanne Somers
• Peach Pickers
• Stop and Go Merkins

COT

As a group of men bound together by a common desire to increase our fitness in all areas of life, it is important to remember that on July 4, 1776, the average Colonist was healthier, richer, better fed, better educated, with a longer life expectancy, and more children than the average British citizen. Our country did not become strong after its independence; our country became independent because of its own strength. That strength was forged, as is ours, by consistently pushing beyond the realm of comfort, familiarity, and tradition. Independence was declared in 1776, but it was earned in the preceding 200+ years of American history by citizens investing wisely and locally in themselves, their children, and their communities. It was also earned on the backs of many Americans for whom freedom was still nearly 100 years away and many more who were displaced by our growing nation.
So as we celebrate our history, I pray that we reflect on our present to find ways that we can broaden the freedom within ourselves and within our communities, to recognize areas in our own lives where our old ways may be standing in the way of the freedom of others, and to increase our willingness to invest our time and wealth in securing the blessings of liberty for those near and far.