Date: 2024-07-09
AO: thegeneral
Q: Gherkin
PAX: Spud, Lazlo, Flipper, Toolbox, Robo, Hobbyhorse, Summit, Huck Finn, Bypass, Bender FNGs: 1 Bender
COUNT: 11
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch
THE THANG
No Surrender, (Surrender Cheap Trick 4:11)
Hold coupons over your head in the rifle carry position until chorus, when you drop the coupon and do no surrenders.
Gut Busters (Ghost Busters Ray Parker Jr. 4:00)
Everyone starts in a high plank during the Ghostbusters song. Every time they say "Ghost Busters" you complete a burpee. In the "I ain't afraid of no ghosts" sections do plank jacks in rhythm. Bustin' makes everyone feel good!!!!
Jump Around, House of Pain 3:30
Air presses during the verses
Squat jumps to the beat when the chorus starts with jump around
Chumbaburpee (Tubthumping - 3:30)
Start with SSH and every time they say, "I get knocked down, but i get up again" you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.
Stairway to (at least) Seven (Stairway to Heaven - 8 min)
At bottom of steps, start with 1 Burpee, run half way up, perform 1 incline or decline push-up, run to the top and do 1 squat then run back down. Repeat until the end of the song, increasing reps of each exercise by 1 each time.
Catch me if you can - Born to Run 4:30
Catch me if you can around the track, with the last PAX doing a burpee before running to the front of the line
Island Hoppers (Island in the Sun - 3:20)
Start in a high plank position, bear crawl onto the first "Island" and stop and do 5 Merkins. Continue to the next "Island," and do another set of 5 Merkins. Increase or decrease the level of WO by increasing/decreasing the distance on the initial bear crawl before getting on the "Island" or by increasing/decreasing the number of Merkins done at each "Island."
Da' Dip (Freak Nasty 3:50)
Start with box jumps or step ups and then do dips during the chorus
MARY
LBCs, American Hammer, Flutter Kick,
ANNOUNCEMENTS
• Softball signups - Games Tuesday nights in August through Sept. • Ruck and Float - Aug 3rd
• 9-11 Stairclimb - EC Rucks, t-shirts, pancake breakfast, keep an eye open for details • Wednesday night going to see Marine Corp Band at the Capital - 7pm
COT
• We all know that the Declaration of independence was approved and signed on 7/4, but the first public reading of it was July 8 in Philly, Trenton & Easton PA
• On July 9, it was read to George Washington's troops (the Revolutionary War started in Lexington and Concord MA in April 1775)
- It's worth rereading https://www.archives.gov/founding-docs/declaration-transcript
Tags: thegeneral, Spud, Lazlo, Flipper, Toolbox, Robo, Hobbyhorse, Summit, Huck Finn, Bypass, Bender
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