The day after any holiday can be difficult to get up early and post, especially a summer holiday like Independence Day. But that wasn’t the case for 5 dedicated PAX this morning, including a first time AMRAP attendee and FNG.
Warmup:
SSH x 20 IC
Mountain Climber x 15 IC
(I believe this is the point that Mumbles rolled in with a sandbag and YHC thought an assassin was flying in to dole out some long forgotten justice)
WMH
Imperial Walker IC x 10
The Thang:
YHC set up 6 stations in a cirle in the lot. The PAX would spend 1 miunte working and get 15 seconds rest between stations. As YHC is still recovering from YHCs own Q the day before, all stations focused on the upper body. (One unnamed PAX lodged a complaint with YHCs M regarding the lack of whole body programming Sorry brah!).
The stations:
- Reverse curls with 45# plate (available modifications were resistance band and 25# plate). After 2 rounds this was switched to upright rows.
- Med ball slams – 12# ball
- Bent over sandbag rows – 60# Sandbag – the popular modification here was squats
- Forearm Developer
- Overhead Press with cinderblock
- Derkins
After each full rotation the PAX ran to the gazebo for some chest and tris – 20 dips and 15 Urkins. Then back to the AO for 10 seconds to breath and another round.
PAX completed 4 rounds before time expired. Mary was not allotted for today.
CoT:
BoM:
YHC had a great Independence Day, and hope everyone else did as well. YHC can also be guilty of trivializing celebrations on July 4th, but John Adams had some interesting words for his wife on July 2 1776 in a letter to his wife, Abigail, telling her his hope that this would be a celebrated day from now until eternity. While it is important to remember the larger meaning of Independence Day, and really any holiday, national or otherwise, it is also important to celebrate. We all have to allow ourselves the time and ability to enjoy life. Let’s all make sure that, while we keep the proper reverence for a given holiday, we also revel in those days like we should.
Below is the full quote YHC referenced from the letter from John Adams to his Wife Abigail Adams:
I am apt to believe that [Independence Day] will be celebrated, by succeeding Generations, as the great anniversary Festival. It ought to be commemorated, as the Day of Deliverance by solemn Acts of Devotion to God Almighty. It ought to be solemnized with Pomp and Parade, with shews, Games, Sports, Guns, Bells, Bonfires and Illuminations from one End of this Continent to the other from this Time forward forever more.” A letter from John Adams to Abigail Adams July 2 1776.