COP – Sugar
July 4th 1776 marks the day when the Continental Congress voted to approve the draft document we know as the Declaration of Independence. But two days earlier, on July 2nd 1776, the same Continental Congress voted to formally adopt the Lee Resolution – that the 13 Colonies should be “free and independent States” from Great Britain. Of this day, John Adams wrote it “will be the most memorable Epocha, in the History of America. I am apt to believe that it will be celebrated, by succeeding Generations, as the great anniversary Festival… It ought to be solemnized with Pomp and Parade with shews, Games, Sports, Guns, Bells, Bonfires and Illuminations from one End of this continent to the other from this Time forward forever more”
In honor of these days, 8 PAX came out on a humid 67 degree morning to celebrate “F3-style” what John Adams envisioned 245 years ago. This was the first time YHC posted at the #underground1 AO along with Cheeks as part of our “Sticky Buns” NETN F3 AO Tour.
LBAC forward IC x 15
LBAC reverse IC x 15
TTT IC x 10
Merkins IC x 10
Slow Monkey Humpers IC x 10
BOPOvators from 5 (a blend of Motivators and BOPOs. A BOPO is 1 burpee, 1 one-legged burpee, 1 plank jack and 1 one-legged burpee using the other leg = 1 rep). This exercise inserts 1 BOPO at the end of every round of Motivators before descending reps of the next round.
1776 Beatdown. Roll the die to determine which pair of exercises. Rinse and repeat.
- 17 Merkins – 76 SSH
- 17 Curls – 76 LBCs
- 17 OHP – 76 Mountain Climbers
- 17 KBS – 76 American Hammers
- 17 Carolina Dry Docks – 76 squats
- 17 Burpees – 76 Flutter kicks
We played through 11 rounds.
Flutter kicks IC x 17
YHC shared how appreciative we should be to live in this country. I often take it for granted and encouraged the PAX to be thankful to God for allowing us to live here.
Cheeks posted on 1st F channel a challenge called Project Rescue, raising awareness against human slavery. They have a donor willing to give $1 for every mile run, walked, biked, swam, etc up to 75,000 miles. Check Slack for details and share your miles with him.