https://open.spotify.com/user/chaseclef/playlist/7bE5PoT6J3wMMyMYmkSXJJ
As we enter the annual July 4th festivities, what better way to celebrate our nation’s birthday than to swing, lift and pump some iron to some good old American tunes. YHC wanted to keep it simple this go round, no traipsing about, minimal cadence, and enough work to keep the mumblechatter in check. Kind of like our forefathers used to do it all those years ago…
The Thang
America – Neil Diamond
Mosey down to basketball court
Living in America – James Brown
Warm up
- SSH X 26
- Good Morning X 15
- Eggbeater X 10 reverse X 10
- Around the World
Born In The U.S.A. – Bruce Springsteen
2 Handed Swing AMRAP
Pink Houses – John Mellencamp
Curls X 10, Tricep Extensions X 10 AMRAP
In America – Charlie Daniels Band
Squat to High Pull AMRAP
American Saturday Night – Brad Paisley
Bent Row X 10, Overhead Press X 10 AMRAP
American Girl – Tom Petty And The Heartbreakers
1 Handed Swing AMRAP
American Idiot – Green Day
1 Arm Snatch X 10, Switch Arms AMRAP
American Bad A** – Kid Rock
Mosey back up the stairs, 10 Merkins, 10 Diamond Merkins, 10 Wide Grip Merkins AMRAP
Party In The U.S.A. – Miley Cyrus
Divide into 3 groups of eight, grab the biggest KB among the group, People’s Chair and pass the KB up and down the line.
Mary
Rockin’ In The Free World – Neil Young
LBC’s X 50
Long Slow Flutter X 25
American Hammers until the rockin’ stops.
COT
Announcements
July 4 convergence – Either Catalyst or Ambassador 6:30 AM start
Cut Me Mick is collecting Kettlebell orders, get your to him ASAP @F3CutMeMick
Prayer Requests
Prayers for safe travels over the holiday
Les Nessmann took us out.
Always a humbling pleasure to lead this group of men.
