Happy 246th Birthday

DATE: 2021-11-10
AO: Patriot
Q: Big Short
PAX: Bone, Booking, CableGuy, Fish Fry, Flipper, Infinity, Lucius, Maj. Payne, Old Bay, Roadkill, Shake and Bake, Speedo, Spokes FNGs: Pierogi (visiting from Cary, NC)
COUNT: 15
WARMUP: The Patriot standard of side straddle hops, imperial walker, little bitty arm circles, cherry pickers, willie mays heys, downward dog and cobra kai.

Then ran 50 yards, stopping every 10 yards for alternating sets of 2 mercans and 2 body-weight squats. Ran back 50 yards, stopping every 10 yards for alternating sets of 5 mercans and 5 body-weight squats.

THE THANG: four sets of 40-yard murder bunnies, four 20-rep coupon exercises and a lap around the track.

First set: murder bunny to the 10 yard line and do 20 shoulder presses; murder bunny to the 20 yard line and do 20 coupon squats; murder bunny to the 30 yard line and do 20 shoulder presses; murder bunny to the 40 yard line and do 20 coupon squats; rifle carry back to the goal line; run a lap around the track.

Second set: same, except the coupon exercises were atlas shrugs and jump overs.

Third set: same, except the coupon exercises were curls and kettle bell swings.

Fourth set: same, except the coupon exercises were dercans (mercans with feet on the coupons) and leg lifts over the coupons.

MARY: LBCs, toy soldiers and flutter kicks.

ANNOUNCEMENTS: too many to remember . . . just keep your eyes on this channel and the F2 channel

COT: Tactical advice on dealing with tricky situations overseas from USMC legend Lewis “Chesty” Puller: “If they give you any s**t, level the place.”

One Reply to “Happy 246th Birthday”

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