07/04/2020 - the_coop - Free to be FiA

AO: the_coop

When: 07/04/2020

QIC: Sonic Boom


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Sonic Boom, Wheels, Queso, Tex


Three brave PAX joined me (not too long after dawn’s early light) to celebrate our freedom and earn all the goodies we wanted to consume on this Independence Day! It was challenging, but we kept moving, and they all motivated me to persevere until the good part – stretching, of course! And extra points for Queso who showed up despite a sprained ankle!

Stars & Stripes: 2 rounds, alternating between 13 and 50-rep moves (planned to do 3 at first, but Wheels aptly pointed out that 2 would cover it – one for east coast of USA and one for west coast!)

13 reps (for 13 stripes/original colonies) – push-ups, overhead presses, renegade rows or triceps dips

50 reps (25 per side) – one-legged deadlift, forward lunge with rotation, “Mt. Rushmore” climbers

Red, white, & blue looks good on you/21 “gun” salute: 3 rounds of 7 moves, 60s each

Weighted side bends – L, weight side bends – R, hammer curl & L-fly, 8 x 8 calf raises & jumping split lunge, triceps extension & deadlift, wall sit, balance reverse fly (switch leg at half)

After a quick rest, we rounded out with a relay for liberty: plank, alternating hydrants, prisoner squats, J. Los, alternating bird dog, Superman, banana, chest flies w/sit-ups


CoT: Shout out to my sweetie who proposed 5 years ago on 7/4! July 4th makes me think of freedom and freedom makes me think of forgiveness & love; Colossians 3:11-14 reminded us to cast off any chains of bitterness or sin & live free to love and be loved.


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