Warmup

Cotton pickers – 10

Stretches

Side strattle hops – 25

In honor of July 2, we’ll do 7 rounds of 2 exercises, followed by 2 rounds of 7 exercises.

First:

Pair up; 30 seconds workout; 15 second rest; 7 rounds

• Merkins with weight on back
• 45°, legs up, weight extended, hold for 30 seconds

1 minute walk to cooldown

Second:

Solo; 45 second workout; 15 second rest; 2 rounds

• Tricep extension
• Flutter kicks
• Goblet Squats
• Chest presses
• Curls for the girls
• Deadlift
• KB swings

No time for cooldown…

6 HIM’s came out to the Floodzone to put in a couple of rounds for time in honor of July 2. The warmup was started with some stretches and side straddle hops (25). After the little warm-up, we moseyed over to the grass area where we had a partner WOD – 7 rounds of 2 exercises. Then we went for a little walk to cooldown (1 minute) followed by 2 rounds of 7 exercises (solo). There was no time left for cool down. We conducted count-a-Rama and Name-a-Rama. Prayer requests were made for Goggles friend having heart surgery today and our attitude and perspective as men when life gets tough.  Announcements – none. The unanimous name for this workout was “harder than it sounds…”