7×7 on 7/7

Date: 2026-07-07
AO: FreeState
Q: Horshack ,
PAX: Andrew Churchill, Pigeon, Greenspan, Cannoli, F3 Scabby, Dungeon Master, Horshack FNGs: None
COUNT: 7
WARMUP:
– SSH x 25 IC
– Plank Jacks x 14 IC
– Grady Corn x 14 IC
– Willie Mays Hayes x 7 IC
– 2 Laps – Karaoke & High Knees on the sides
– Mountain Climbers x 14 IC
– Goof Balls x 14 IC
– Piano Keys x 14 IC

THE THANG: 7×7 (seven sets of seven reps with each set including an upper and a lower body paired exercises). We will always start and end each set with a run to the front of the school, seven burpees, and run back. – Run / Burpees
– Skull Crushers / Alternating Lunges (Forward, coupon optional) – Run / Burpees
– Curls / Squat (coupon optional)
– Run / Burpees
– Dips / Step Ups (coupon optional)
– Run / Burpees
– Overhead Press / Alternating Side Squats
– Run / Burpees
– Bent Over Rows / Bobby Hurleys
– Run / Burpees
– Coupon Merkins / Alternating Lunges (Backward, Coupon optional) – Run / Burpees
MARY
– Freddie Mercuries x 14 IC
– Plank-o-rama x 14 count
– Dying Cockroaches x 14 IC
– X Factors x 14 IC
– Leg Lift Rosalitas x 14 IC
– American Hammers x 14 IC
– Flutters x 14 IC to close

Announcements
– Ruck & Float – looks like August 1st (not official)

COT:
7/7 – Age Seven – the Age of Reason
– Around age seven, many world traditions recognize that children begin to understand choices, consequences, and right from wrong. – Aristotle said, show me a child at age seven he will reveal the man – It’s the point when we begin to understand that our choices matter.
– In a world that’s purposefully designed more and more to provoke our worst instincts, let’s model how men respond to our fellow humans with intention, grace, and generosity