Date:  4 July 2024

AO:  Inkwell

QiC:  Flo Jo (Running Q), Tommy Boy (Rucking Q), Akron (Bootcamp Q) and Boy Wonder (Weights Q)

PAX (52): Everest, Stretch, Danno, Beekeeper, Goal, JWoww, Nvidia, Wafer, Windmill, Rabbit, Hazmat, Rom Com, FNG- Bobby Boucher, Fancy Pants, Birthday Suit, Saban, Hotpants, John Coctostan, Expired, On Time, Lynda, Flo Jo, Carnage, Striker, Road House, Luke Cage, Poehler, Blue Streak, Adidas, Bunny Slope, Key Master, Bruce Lee, Crayola, Nancy, Houlihan, Spackler, Short Track, Shocker, Doc, Phoenix, Bodette, Akron, Tommy Boy, Sacked, City Slicker, Settlement, Watermark, STP, Earhart, Mall Cop, Nomex, Boy Wonder

 

Warm-A-Rama:

SSH (15 IC), Imperial Walkers (10 IC), Hillbillies (10 IC), Sun Gods, Abe Vigodas (10 IC), String Rippers (10 IC), “Shawn” (10 Squats, 10 Merkins, Slowsy) x 5

Separate PAX into:

Legislative Branch:

  • Runners- House of Representatives (Representative Flo Jo)
  • Ruckers- Senate (Senator Tommy Boy)

Executive Branch:

  • Bootcampers-  (President Akron)

Judicial Branch:

  • Weights-  (Justice Boy Wonder)

 

The Thang:

AMRAP Hero WODs (workout of the day) honoring fallen soldiers.

Bootcamp/Executive:

“Maupin”: 49 Merkins, 49 Sit Ups, 49 Squats, Run lap, Recover 1 min, Rinse & Repeat

Recover and switch at horn

“Bert”5 Burpees, 10 Merkins, 20 Lunges, 30 Squats, 20 Lunges, 10 Merkins, 5 Burpees, Recover 1 min, Rinse & Repeat

 

Weights/Legislative:

“Jenny” (15 IC): Overhead Squats, Kettlebell Swings, Copperhead Goblet Squats, Overhead Carry 1 Lap, Rinse & Repeat

Recover and switch at horn

“Loredo” (15 IC): Bicep Curls, Overhead Triceps, Bent Over Rows, Overhead Press, Overhead Carry 1 Lap, Rinse & Repeat

 

Run/House: 3.1 Mile loop

 

Ruck/ Senate: 2.2 Mile loop

 

6MOM:

WW1 Sit Ups, WW2 Sit Ups, Freddy Mercuries, Cindy Crawfords, Low Slow Flutters, American Hammers

 

COT:

Honor our fallen and remember that our system of government works best when it is unbiased, treats everyone as equals and enables every voice to be heard.

“Shawn” Army Captain Shawn Hogan, Salem, NH (28yo)

“Jenny” Army Captain Jennifer Moreno, San Diego, CA (25yo)

“Bert” Army Corporal Albert Gettings, New Castle, PA (27yo)

“Loredo” Army Staff Sargent Eduardo Loredo, Houston, TX (34yo)

“Maupin” Army Staff Sargent Keith Maupin, Batavia, OH (24yo)