• When: 2022-06-28
  • QIC: Kenwood
  • The PAX: Stalker, Cupcake, Cramps, Hoist, Scrum, Slumlord (R), Dangle (R), Kenwood (R).


Prepping for the 4th

YHC saw Scrum at the pool on Sunday and guilted him on coming back to The Hollow.  Once he finally caved in, I told him I’d pick up the Q in return.  So there it was.  Since I’ve been so busy with work lately, I recycled a work-out that I’ve done several times at Urban Legend on or around the 4th of July.

Conditions: muggy, but no rain

T-claps to Cramps and Cupcake for a couple SL miles

Kotters to Scrum – good to see you back!

1 minute warning, disclaimer, prayer

Mosey towards the front of the school.  We had a moving warmup of lunges, Michael Phelps, OH Claps, and other things along the way.  At the front courtyard, we did the “stripes” followed by the “stars” in the adjacent parking lot:

We did 50 reps of an exercise for the number of stars, then “traveled” down and back 13 rounds for the stripes.

  • Stripe 1 – 50x Flutter Kicks (2 count), then Run
  • Stripe 2 – 50x AirSquats, then alternating Partner Wheelbarrow
  • Stripe 3 – 50x Merkins, then Backwards Run
  • Stripe 4 – 50x Calf Raises, then Jailbreak Run
  • Stripe 5 – 50x LBCs, then Karaoke
  • Stripe 6 – 50x Lunges (x25 each leg), then High Knees, Butt Kicks
  • Stripe 7 – 50x Hello Dolly, then Bear Crawl, Run
  • Stripe 8 – 50x Shoulder Tap (x25 each arm), then alternating Partner Wheelbarrow
  • Stripe 9 – 50x Mountain Climbers (2 count), then Backwards Run
  • Stripe 10 – 50x American Hammers (2 count), then Jailbreak Run
  • Stripe 11 – 50x E2K (25x each side), then Karaoke
  • Stripe 12 – 50x Overhead Claps, then High Knees, Butt Kicks
  • Stripe 13 – 50x Hydraulics (each elbow was a rep), then Run

Mosey to the parking lot to pay tribute to the branches of the US Military.  We did exercises at each checkpoint/branch/cone then mosied to the next completing a star per lap.

  • Checkpoint 1 – US AIR FORCE
    • Mission:  “To fly, fight and win in air, space, and cyberspace”
    • Exercise – Bobby Hurley
  • Checkpoint 2 – US ARMY
    • Mission: “To deploy, fight, and win our nation’s wars by providing ready, prompt, and sustained land dominance…”
    • Exercise – Wall Merkins
  • Checkpoint 3 – US COAST GUARD
    • Mission: “To ensure our nation’s maritime safety, security, and stewardship”
    • Exercise – One Armed Bandits
  • Checkpoint 4 – US NAVY
    • Mission: “To recruit, train, equip, and organize…combat ready Naval forces to win conflicts and wars while maintaining security and deterrence…”
    • Exercise – Morning Woods
  • Checkpoint 5 – US MARINE CORPS
    • Mission: “As America’s expeditionary force…the Marines are forward deployed to win our nation’s battles swiftly and aggressively in times of crisis…”
    • Exercise – Burpees

For the 6th branch (Space Force) we ran another star and recovered the cones.

We retraced our steps back to the shovelflag for the…

Announcements:

  • 7/1/22 – open Q at The Hollow, please fill up the Q sheet
  • 7/2/22 – Saturdayvergence at Surge
  • 7/4/22 – 20 mile run to the Statehouse, you can do less, see Paper Jam
  • 7/4/22 – 6:00 Murph at The Bounty, see Hoist
  • Labor Day Weekend – hiking weekend, see Hoist

Prayers:

  • Aging parents, aging bodies
  • Everyone traveling this weekend
  • Dan Smith (?) – passed recently, cancer

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