July ‘4’th 17’76’

Preamble:

After a slight delay waiting for some PAX to retrieve cinders from the other side of the field, the beatdown kicked off at 5:16.  No FNG’s this morning, so brief disclaimer offered, and we got right to it. QIC warned of some series exercises (4 of them) with 76 reps and some fun in between. Something about Independence Day.

Warm-O-Rama:

To warm up, PAX ran a loop around the parking lot, doing the ladder/slalom on the parking space lines, and returned to the flag.  Further warm up, in cadence, as follows:

• Side straddle hops x17
• Weed picker x17
• Hillbillies x 17

PAX were instructed to grab their cinders and head to the field.

The Thang:

QIC had the PAX line up on the baseline and described the numerically patriotic Thang. PAX would complete 4 ladder sequences across the field, from baseline to baseline that involves stopping at three places on the field (red line, mid-field, red line) to do 25, 25, and then 26 exercises (76).  And, the movement across the field will vary each time. The PAX were instructed to wait for the 6 each time they arrived at the baseline, performing different exercises then as well. The sequences were:

1st sequence – chest ladder:

• Movement: run with cinder
• 25 shoulder taps – alpha count, 25 hand release merkins, 26 diamond merkins
• Side straddle hop for the 6

2nd sequence – Abs ladder:

• Movement: bear crawl
• 25 x-ups, 25 big boys, 26 gas pumpers
• Plank for the 6

3rd sequence – Leg ladder:

• Movement: lunge walk
• 25 star jumps, 25 burpees, 26 squats
• Air chair for the 6

4th sequence – cinder ladder (with kindness and mercy in mind, QIC gave PAX a choice between the hard option or the harder option, and they chose the harder option):

• Movement: Cusack with cinder
• 25 thrusters, 25 curls, 26 blockees
• Plank and plank jack for the 6

Following the numerically patriotic ladder sequence, QIC reverted back to old basketball practice habits and had the PAX line up on the baseline for some defensive slides and sprints. PAX were instructed to slide facing one direction to mid-field, slide facing the other direction to the other baseline, run at 75% to mid field, and sprint back to the original baseline… and then rinse and repeat for good measure. Back to the flag.

COT:

A few prayer requests were shared and announcements covered – upcoming convergence, blood drive, FIA, check slack!

QIC shared a few thoughts about freedom in this world and the ultimate freedom that this freedom points to.

Naked-Man Moleskin:

Great time on a hot humid morning. Thanks for showing up and following my lead. It’s great to be apart of this group.