9 men posted on this beautiful 4th of July to jump start their independence day celebrations. While setting up on the track YHC ran into a former NB High football standout and invited him to join us. He declined, but the pax would not take no for an answer.
Warm-O-Rama – Sprinklers x10 IC, Windmills x10 IC, Sun Gods x10 IC, Imperial Walkers x10 IC, Various leg stretches.
Thang – Mosey to side of school – 20 Dips, 15 Irkins, 15 Dirkins, 20 Step Ups, Moseyed to track. At the track Mr. Roboto extended a 2nd invitation and shortly after we got underway we had a new addition, Chris Brown AKA Spigot. The 7 of Diamonds consisted of 7 rounds of 7 Burpees, 14 Merkins, 21, Squats, 28 LBCs, 21 Airpresses, 14 Hydraulic Squats, & 7 Freddy Mercuries. We then gave Spigot the option of sprints or a 1/4 race. He opted for the sprints and we did 4 50 yard races. We then headed to the covered area for 75 calf raises, 20 Dips, 15 Irkins, 15 Derkins, & 20 Step ups.
Mary – Low Slow Flutter x20 and Hip Flexors
COT/BOM – We closed with name-o-rama and a short prayer.