15 loyal PAX including yours truly assembled together to celebrate the 4th of July, and Wal-E’s birthday! Well, at least we all assembled to workout together…

Pax: Epstein, Tenderfoot, Kryptonite, Douvet, Dr. Evil, Fortran, Mulligan, Flo Rida, Blue Hen, Wham-O, Dean, Kay, Wal-E (birthday boy), Chipper, Yoyo (QIC)

Warm-o-rama:

Mosey to large parking lot

19 SSH – IC

19 Frankensteins IC

19 Sun Gods forwards and reverse(Sobriety Style for those who can balance)

19 Mountain Climbers IC

19 Cotton Pickers

 

The Thang:

 

Count off into four groups. The groups will divide out to three stations, with the fourth group travelling together to the next station. All exercises are users choice, AMRAP. Jailbreak to next station.

Station One:

Option 1: Border Crossers (Didn’t know what else to call it… Hands on wall, hop over wall from side to side.)

Option 2: Dips

Option 3: Table Top Pull-Ups

 

Station Two:

Option 1: Merkins

Option 2: Plank Hold

Option 3: LBC’s

 

Station Three:

Option 1: Step Ups

Option 2: Hill/Stair Run

Option 3: Lt. Dan’s

 

Mary:

19 Low Flutter Kicks IC

19 Cindy Crawford’s IC – both sides

19 American Hammers

In case you couldn’t figure it out, Wal-e turned 19 today… 5 birthday Burpees enjoyed by all!

Prayer Requests:

Blue Hen’s dad fell and broke his hip.

Always an honor!