5 PAX declared their independence from the urge to sleep in on a holiday and posted for a 4th of July inspired workout. With a little help from Uncle Jesse the day before (he can’t show for his own Q but he can sure micromanage another, amirite?! jk jk jk), we adapted a workout from our F3 brothers in Florida. After the one minute warning, disclaimer, and no warm-up, the work went like this:

1776 yard run (1.01 miles – Hibachi Hill and back)

100 Merkins

100 LBCs

100 Moroccan nightclubs (w/ bricks)

100 Pullups

100 Squats

100 Mountain climbers

100 Plank jacks

100 Lunges

100 Overhead claps (w/ bricks)

100 Dips

100 Leg scissors

100 Calf raises

100 American hammers

100 High knees

100 SSH

Bearcrawl to woodline – 38 burpees

Bearcrawl back – 38 burpees

Prayer requests– Southern Belle’s friend as he starts chemo for newly discovered lung cancer

Annoucements-  Shipyard Saturday, RF at regular time

NMM

-A fun workout, but turned into another episode of The Folley and Uncle Jesse Show.

-Meter Maid fartsacked.

-Moroccan Nightclubs and Overhead Claps with bricks are ridiculous. Such a simple movement with such a gnarly burn.

-As an ironic middle finger to King George III and his redcoat thugs, a British Invasion playlist was chosen. The eclectic mix elicited some sing-along by Folley, so you know it was solid.

-I am truly fortunate to celebrate ‘Merica’s birthday with such top-shelf gentlemen.

Respectfully,

Inspector

#stillnotontwitter

#orslack