07/04/2024 - rosewater - Independence Day Beatdown

AO: Rosewater

When: 07/04/2024

QIC: Songbird


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Tex, DIY, Trooper, Romcom, Songbird


We stretched out with some “greatest stretches in the world” and others, and then warmed up 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

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 across the short side of the green/run back, REPEAT (5x)

We did our first 20 Merkins on our mats.

Then we ran to the parking lot where there were 10 Star point stations (cones/exercise signs set up in the shape of a star), we each took a diff station and rotated thru all the stations, 45sec on, 15sec off:


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

Finished out the last few minutes with a final ab-o-rama around the circle.

We stretched it out once again while I shared my COT about freedom:

The only freedom which deserves the name is that of pursuing our own good, in our own way, so long as we do not attempt to deprive others of theirs, or impede their efforts to obtain it. – John Stuart Mill

Happy Independence Day to all tmrw! 


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