PAX: Chile, Red Hot, Sparky, Faceplant, Matthew – Running Man FNGs: B-Roll (FNG)
Warm up: Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, Squats, Mosey, and SSHs.
The Thang: Juneteenth Coupon and Resistance Band HIIT
Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 19 reps of the following with a resistance band and coupon, sprinting 60m back and forth between exercises: – Derkins on bench / Merkins with band
– Lunges (left) (with coupon / with band)
Juneteenth Fact #1
– Bent Over Rows (with coupon / with band)
– Lunges (right) (with coupon / with band)
Juneteenth Fact #2
– Shoulder Presses (with coupon / with band)
– Squats (with coupon / with band)
Juneteenth Fact #3
– Arm Curls (with coupon)
– Thrusters (with coupon)
Juneteenth Fact #4
– Reverse Merkins IC / Squat Band pull-aparts
1) “Juneteenth marks the anniversary of the announcement of General Order No. 3 by Union Army general Gordon Granger on June 19, 1865, proclaiming freedom for enslaved people in Texas.”
2) On January 1, 1863, Lincoln issued the final Emancipation Proclamation, declaring that all enslaved persons in the Confederate States of America in rebellion and not in Union hands were freed.
3) More isolated geographically, planters and other slaveholders had migrated into Texas from eastern states to escape the fighting, and many brought enslaved people with them, increasing by the thousands the enslaved population in the state at the end of the Civil War. Although most lived in rural areas, more than 1,000 resided in both Galveston and Houston by 1860, with several hundred in other large towns. By 1865, there were an estimated 250,000 enslaved people in Texas.
4) Despite the surrender of Confederate General-in-Chief Robert E. Lee at Appomattox Court House on April 9, 1865, the western Confederate Army of the Trans-Mississippi did not surrender until June 2. On the morning of June 19, 1865, Union Major General Gordon Granger arrived on the island of Galveston to take command of the more than 2,000 federal troops recently landed in the department of Texas to enforce the emancipation of its slaves and oversee Reconstruction, nullifying all laws passed within Texas during the war by Confederate lawmakers.
CoT: Happy Father’s Day! Here are some words of wisdom from Popeyes, who commiserated with me on pushing our teenage children to *want* to do better, to be better.
“Here’s what I’m learning:
1) Timing – I don’t control this. It’s in God’s time. I have to trust that His timing is perfect. I’m learning to trust His timing. This has been hard.
2) Hunger – My kids have a different appetite than I do, and I’m not just talking about food. They want to do different things in their own way. When I push them to do things that are hard or that they don’t want to do, it is nagging because they are not hungry for it. It is the equivalent of me feeding them food, however good it is for them, when they are full. I am learning to only feed my kids (i.e. speak life into them, give them advice, push them to try new things, etc) when they are hungry (i.e. when they come to me and ask me a question, when they are struggling with something or have a problem, etc).
3) Patience – I am not a patient person. But having kids and wanting them to change has taught me to wait and to learn lesson #1, it is in God’s time. Rinse and repeat, even if the cycle is moving slower than I want it to.
“For what it’s worth, you are leading your family in a way that is honorable and right. I commend you for your efforts and your perseverance. Don’t lose heart my brother, for at the right time, in God’s time, you will see the fruit of your labor. It may be a different fruit than what you were expecting but it will be sweet to your soul!”