07/03/2025 - rosewater - Independence Day Beatdown

BackBlast:

To celebrate the Fourth of July coming up this Fri, I busted out my annual Independence Day beatdown, prob at least my fourth year doing it! The special part was we had 3 new friends who joined us for it! Babble (PAX from Raleigh!), Speed (FNG, sister of Babble), Melody (FNG, wife of a new F3 PAX). Woohoo!

We stretched out with:

• Good Mornings to wide open arms, repeated
• Squat to side bend, alternating to each side
• Squat to twist with raised straight arms to both sides, palms facing up, twisting both directions

Then warmed up with:

• Hi-knees
• Butt kicks
• Jump ropes

 

The Thang:

The music playlist consisted of songs all related to independence, 4th of July, USA, etc! We started with some Stars & Stripes – 5 star jumps/run a short length (and back) in the parking lot, REPEAT (5x)

We did our first 20 Merkins on our mats.

Then we ran to the parking lot where we took turns doing 10 diff exercises, 45sec on, 15sec off:

Heismans

Bonnie Blairs (alternating lunges)

Helicopter arms

Jump ropes

Crockpot squats

Forward punches

Cross Jacks

Roundhouse kicks

Upper cuts

Calf raises

We ran back to our mats on the green to knock out 20 more Merkins.

Then we did some Ab exercises (50 total, 5 exercises, 10 each):

10 American Pie

10 J-Los (L/R)

10 Windshield wipers (L/R)

10 Bicycles (L/R)

10 Inverted crunches

We did one more set of Stars & Stripes to total 50 stars – 5 star jumps/run/run, REPEAT (5x)

Then worked in 10 remaining Merkins to total 50 for the morning!

Finally we did a song routine to the song Fireworks –

Verses: Slow squats

Build up to chorus: waving arms above head side to side while stepping side to side

Chorus: Hopping from side to side, as if over something

Bridge: Slalom skiing from side to side

We stretched it out once again while we named our two FNGs! We snapped a group pic and I quickly threw out there my COT verse about freedom as ladies were rushing off to their next appt:

Galatians 5:13

• For you were called to freedom, brothers. Only do not use your freedom as an opportunity for the flesh, but through love serve one another.