Date: Saturday July 04, 2020
Location: Wreck Center – Oak Park
Happy 4th of July Eve! The Declaration of Independence had a long list of grievances against King George III. Come on out to the Wreck Center at 7am – but don’t expect me to listen to your grievances!
Sunny and warm. 3 PAX came out and so did the coupons! Lots of work followed.
20 Abe Vigodas and Reverse
20 Seal Claps
20 Overhead Claps
15 Goof Balls
THANG 1 – Head, Shoulders, Knees & Toes –
Coupon Start with coupon on ground in front of you, feet shoulder width apart.
1) Deadlift coupon to thighs
2) Front Lateral Raise coupon, straight arms
3) Pull coupon, laterally, to chest
4) Press coupon overhead
5) Lower coupon behind your head, elbows pointing up
6) Extend coupon back over your head, keep elbows up
7) Lower coupon to chest
8) Extend coupon out laterally from chest, until arms straight
9) Lower coupon to thighs, arms straight
10) Lower coupon to ground, via reverse deadlift.
THANG 2 – Rock-ee
A burpee with a rock.
Drop down with rock for burpee,
leaving hands on the rock on the ground for the push-up
then lifting the rock overhead for finishing part of the burpee.
THANG 3 – (Needs a name)
Deep Squat x20 then 200m run
Push Press x20 then 200m run
Alternating Lunges x20 then 200m run
Curls x20 then 200m run
10 one legs Squats L & R then 200m run
THANG 4 – Devin Hester – catch me if you can running with a coupon – 50 yards
THANG 5 – NEMO
Start laying flat on your back, with a coupon on ground above your head.
Grasp the coupon, bring to your chest, then one press straight up.
Place coupon to one side, then kick out your legs or flip over to an inclined plank position.
Perform one incline merkin, then without releasing the coupon, stand up and perform an overhead press.
Return to inclined plank, perform another inclined merkin.
Return to position on your back, perform one press straight up over chest with coupon.
Return coupon to position over your head for one rep.
American Hammers x20
Today we celebrate Independence Day honor the Declaration of Independence. Sometimes patriotism becomes contested territory. To me being patriotic means working to make sure that our country lives up to its Declaration that all men (and women) are created equal. We are not there yet, but we can engage our community and take action to get there.
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.”