Merica

DATE: 2024-07-02
AO: Mount
Q: Aaron Slutsky – Arby’s
PAX: Aaron Slutsky – Arby’s, Ashley Hightower – Doughboy, Short Sale, Biscuits, Nimon Badgley (Doc), Sinkhole FNGs: None
COUNT: 6
PDR: 3
WARMUP: ssh x 17, storm troopers x 13, forward arm circles x 10, reverse arm circles x 10, overhead claps x 10, seal claps x 10, overhead/seal claps x 10

THE THANG:
The 1776
Partnered up. each pair had to do 200 of the following exercises.

Merkins
Squats
Curls
Bench Press
American Hammers
Lunges
Overhead Press
Bent Over Rows

One does the exercises while the other ran to end of lot and back. Switch. That was 1600 reps. Then we did 17 burpees to make it 1776 reps. Don’t question the math.

The 13 | 50
Independently do 13 of the first exercises and 50 of the second.

Kettlebell Swings, LBC
Post Hole Diggers, RBC
Thrusters, Flutter Kicks

The workout: https://docs.google.com/document/d/1M3_02FrjBl5U9Vakynnl9kHqP2YLPFuNK9kpP4OlveQ/edit

Spotify Playlist: https://open.spotify.com/playlist/2dM7R6IwhbEuolNUrW0QeY?si=QQlr7wCDRWuB68BqVWaHLQ&pi=u-TlGXEQ8hR9ik
Apple Music Playlist: https://music.apple.com/us/playlist/f3-merica/pl.u-GNEmtm9pDd

MARY: showed up during the workout.
ANNOUNCEMENTS: On July 4th, we are doing a mini Krispy Kreme Challenge. Meet at CVCC at 7 AM. We will do some running or sauntering and get a free doughnut. Free because you are wearing red, white, and blue.

CVCC: https://maps.app.goo.gl/bzJFHoQEXVvtc3nx5

COT: Prayers for Has Been, Rainbow, Doughboy, and Doughboy’s wife.