1776 – Celebration of Freedom

There are lots of ways one might choose to celebrate the freedom that we so often take for granted. The F3 way is to have a brutal beatdown that serves as a reminder that freedom isn’t free – it was purchased and preserved by countless patriots who made the ultimate sacrifice.

“There is no greater love than to lay down one’s life for one’s friends.” – John 15:13 (NLT)

YHC is truly grateful for my F3 brothers who push me to become a better version of myself – physically, mentally, and spiritually. Thanks for the push to get through the 1,776 reps! Keep up the great work HIM and keep pushing each other!

FNGs: Scissor Hands

Warm Up:
Pledge Of Allegiance
SSH x20 IC
Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:
THE 1776
– Start with 1,776 yard run (1.01 miles)

Set 1 (100 reps of each – break down into 5 sets of 20/ 10 sets of 10, etc.)

Merkins

Side straddle hop – IC

Lunges – IC (100 each leg)

Set 2

Pull ups

Imperial walkers – IC

Squats

Set 3

Overhead claps – IC

Mountain climbers – IC

WW2’s

Set 4

Dips

Plank Jacks – IC

Step ups – IC (100 each leg)

Set 5

American night clubs

American get ups

American hammers

Ground pounders (mosey to the rock pile and choose wisely)

100 yard bear crawl

76 burpees

Badges of honor/pain

Patriot: partner up and each pax do half the reps

American eagle: complete all exercises flying solo

Mary:
We walked the field and picked up trash

Announcements:
Q Swap with Carpex the last week of July

T-Claps (Recognition):
Several PAX did EC before the 2-hour beatdown. Impressive!

Prayer:
Doc & YHC moving soon
Martini – Kidney stones
Overturned vehicle on Piney Grove Wilbon
Family of Owen Reed Schroeder who was killed in Holly Springs – park bench dedicated in his memory

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