The Patriot

Date: 2026-07-01
AO: The Patriot
Q: Trademark ,
PAX: Gherkin, Trademark, Piano Man, Deliverance, Ice Tea, CableGuy, Strange Brew, My Space FNGs: None
COUNT: 8
WARMUP: Dynamic warmup, 15 yard movements and back. Mosey, Frankenstein, shuffle, karaoke, skip, hamstring walk, pick up the grass, inch worms, walking Michael Phelps, walking arm circles, walking quad stretch.
THE THANG: three station Dora. Station 1 is the counter. 25x SSH in cadence; Station 2 is rotating work including 100x man makers, 200x pressing steps, 300x weighted squats. Station 3 is a weighted carry. MARY: various grab bag of cool down excesses not specifically focused on core.
ANNOUNCEMENTS: 9-11 stair climb, driveway is now three days a week, kettlebells on Saturday, check the channel for changes on Friday due to the holiday schedule,
COT: We are united by many things including the food we eat. Eat well. Eat often. God Bless America. :us: