A Grand ole flag

A few weeks ago, Silverback sent me a message asking if I could Q. Actually he gave me two dates and asked me which one I could Q. Well I chose today because the other date I was scheduled to be out of town. Well, lo and behold today just happened to be flag day and Hot Pursuit gave an excellent idea for all PAX to bring their flag if they post today to celebrate.

Flash forward to this AM. YHC arrived early and there was only one car in the parking lot which was cause for concern as there was no EC rucking or running today. That in itself is bizarre. Regardless, YHC put out some cones and waited for PAX to arrive. Finally others slowly began to arrive and plant shovel flags (7 flags were planted, it would have been 8 but operator error on my behalf). We circled up and 5:30 arrived.

Warm Up:

Pledge of Allegiance

Side Straddle Hops x 13 IC (YHC had some troubles with calling cadence this AM, PAX seemed to dwell on this issue. No matter we continued)

Don Quixiote x 13 IC

Mountain Climbers x 13 IC

Follow the leader Run to the entrance of Paramore subdivision

Merkins x 10 IC

Follow the leader Run returning to the Park (However some PAX who will remain nameless have “my own pace” so the leader followed a little.

Circle up for the Thang

AMRAP for Arms all x 13 repetitions (7 minutes)

Curls

Overhead press

Front Raise

Overhead Tricep Extensions

The PAX then left their kettlebells at the circle and moved to the closest cone. Just because we had warmed up our arms, here the PAX would bear crawl to the far cone which was 50 yards away. Mosey back to the flag and 4×4 for the 6 however YHC is not sure whether the PAX were tired, ignoring the Q or just lazy. No matter Vanilla and YHC did a round or two.

Circle back up for AMRAP # 2 for Legs x 13 repetitions for 7 minutes

Goblet Squat

Alternating Lunge

Step ups on Picnic tables

Alternating side lunges

PAX then returned to the cones with legs warmed up and lunge for 50 yards then mosey back to the flag. PAX seemed to stay together better with this round so no activity for the 6 was performed. Next exercise would be 20 Merkins in Cadence.

Circle back up for AMRAP # 3 Total Body x 13 Repetitions for 7 minutes

Swings

Snatch

Thrusters

Deadlifts

(comments were made about snatch thrusters but we won’t get into that…)

YHC then had the PAX take a lap around the park and return to the circle. Early finishers were instructed to go back for the 6.

Next Exercise 20 Merkins IC

Mary:

Flutter Kicks x 13 IC with kettlebell overhead

V ups x 13 IC with kettlebell (apparently YHC was counting too fast, maybe move faster)

Hillbillies (always appropriate) x 13 IC

6:15 Hard Stop

COT/BOM:

Prayer Requests:

Vanilla’s Coworkers husband lung transplant still in ICU in induced coma (Lynn)

Erica Woosley in Misouri

C 12 Christian Business owners

Psycho’s coworker Roger diagnosed with ALS

Psycho’s placement’s for foster care to another family and prayers for patience and welfare of the children

Praise Cousin it’s foster children and their parental custody battle

Announcements:

Sign Up for the Sasquach

June 28th Wood Ducks Game, bring your 2.0’s

Three Headed Hound (Tuesday 6/19 Ruck Ready, Wednesday 6/20 The School Yard and Thursday 6/21 The Waterfront in Washington)

Moleskin

With today being flag day, YHC set up the workout to honor the flag. For example all exercises except merkins were done in 13 repetitions. Merkins totaled 50. We bear crawled for 50 yards and lunged for 50 yards.  Which all PAX should know that the flag has 13 stripes and 50 stars. Additionally the PAX took 1 lap around the park and three 7 minute AMRAP’s. Well most of you know that 1776 is an important date in American history however the original version of the American flag was adopted on this date in 1777. And some thought I was making things up on the fly…Not so!

Ma Bell out!