YHC picked up the 4th of July Q at The Horse for a couple reasons: 1) The Murph wasn’t happening given some elbow issues that are exacerbated by pull-ups; and 2) I struggle with creativity and history knowledge, and a 4th of July Q requires both. 16 PAX put in the work and earned holiday meats, sweets, beverages of their choice.
Weather – wet ground from rain in the night, but no rain in sight during the Q. Humid, sultry, air was thick.
DISCLAIMER
PRAYER
COP
- SSH x 20IC
- TTT x 10IC
- Imperial Walkers x 20IC
- One stir lap
THE THANG
My 11-year-old 2.2 introduced me to a workout template she saw on Pinterest. Every letter of the alphabet is assigned a specific exercise and number of reps.
- A – 50 SSH
- B – 20 LBCs
- C – 30 SQUATS
- D – 15 HR MERKINS
- E – 40 CURLS
- F – 10 BURPEES
- G – 1 MIN LBACs
- H – 20 SQUATS
- I – 30 SSH
- J – 15 LBCs
- K – 10 HR MERKINS
- L – 1 MIN WALL SIT
- M – 20 BURPEES
- N – 40 SSH
- O – 25 BURPEES
- P – 2 MIN LBACs
- Q – 30 LBCs
- R – 15 HR MERKINS
- S – 30 BURPEES
- T – 15 SQUATS
- U – 10 LUNGES (R+L=1)
- V – 2 MIN PLANK
- W – 20 BURPEES
- X – 60 SSH
- Y – 10 LBCs
- Z – 20 HR MERKINs
I modified it a bit to get rid of some silly things like 3 minute wall sits and to make all merkins hand release. YHC knew going in that it looked burpee heavy. No burpees on letters like Q or Z, only on the more commonly used letters. I did a little homework to make sure the folks I had in mind a founding fathers were actually founding fathers. Turns out they were. I added in Revere. Everyone else as a signer of the Declaration of Independence.
Revere
- R – 15 HR MERKINS
- E – 40 CURLS
- V – 2 MIN PLANK
- E – 40 CURLS
- R – 15 HR MERKINS
- E – 40 CURLS
Washington
- W – 20 BURPEES
- A – 50 SSH
- S – 30 BURPEES
- H – 20 SQUATS
- I – 30 SSH
- N – 40 SSH
- G – 1 MIN LBACs
- T – 15 SQUATS
- O – 25 BURPEES
- N – 40 SSH
Adams
- A – 50 SSH
- D – 15 HR MERKINS
- A – 50 SSH
- M – 20 BURPEES
- S – 30 BURPEES
Jefferson
- J – 15 LBCs
- E – 40 CURLS
- F – 10 BURPEES
- F – 10 BURPEES
- E – 40 CURLS
- R – 15 HR MERKINS
- S – 30 BURPEES
- O – 25 BURPEES
- N – 40 SSH
Penn
- P – 2 MIN LBACs
- E – 1 MIN WALL SIT
- N – 40 SSH
- N – 40 SSH
Hancock
- H – 20 SQUATS
- A – 50 SSH
- N – 40 SSH
- C – 30 SQUATS
- O – 25 BURPEES
- C – 30 SQUATS
- K – 10 HR MERKINS
Franklin
- F – 10 BURPEES
- R – 15 HR MERKINS
- A – 50 SSH
- N – 40 SSH
- K – 10 HR MERKINS
- L – 1 MIN WALL SIT
- I – 30 SSH
- N – 40 SSH
We started with Penn and did that one together. Therefore, PAX chose a starting spot around the amphitheater where the last names of founding fathers were scattered. Complete all exercises to spell the name OYO, run a stair lap, then, rotating clockwise, move to the next founding father. Rinse and repeat until time called. Depending on where the PAX started, most finished 3 names. Washington (75 burpees) and Jefferson (75 burpees) were memorable based on the amount of mumblechatter at those stations.
MARY
- LBCs x 20IC
- Flutter kicks x 30IC
- American Hammers x 25IC
- Heels to Heaven x 5 IC
CIRCLE OF TRUST
PRAYER
ANNOUNCEMENTS
2nd F pool party next weekend
Operation Chinstrap is underway. Find your Donatello.
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