Happy birthday America!! Today was also the end of an era as YHC stepped down as site Q after three years of ruling by fear.

Warm-Up: All exercises completed in cadence unless noted

• SSH x 30
• WMH x 10
• Harvesters x 10
• Imperial Walkers x 10
• Merkins x 10

The Thang: S.T.A.R.S.

YHC’s idea for the workout was to do a 4th of July version of BOMBS using kettlebells. As YHC brainstormed the exercises to use, the acronym STARS became very apparent. We spit into one pair and one trio with each team getting a 35 lb and 45 lb kettlebell. Teams completed the following exercises and reps:

• Swings – 100
• Thrusters – 150
• Alternating Shoulder Taps – 200
• Rows – 150
• Skullcrushers – 100

Mary: all exercises in cadence

• Flutter kicks x 20
• Hello dolly x 20
• LBCs x 20
• Box Cutters x 20
• Freddie Mercury’s x 20