YHC hopes that NOLA pax were scattered across our great land today, ‘cuz just three stalwart PAX showed up in the gloom to celebrate the 240th anniversary of our great nation. 1776: that’s 17 plus 76, which in turn is four times 19. Because YHC usually sweats too much to carry a winkie that’s readable after about 5 minutes, he just had to remember that each COP should follow the patriotic pattern 17 and then 19+19+19+19.
COP One (warm-up, not that it is remotely cool outside):
17xIC Side Straddle Hops
19xIC Peter Parkers
19xIC Parker Peters
19xIC Mountain Climbers
19xIC Good Mornings (both stretch forward and stretch back)
COP Two (with real rocks, not those little pebbles in Pass Christian like Rudy found):
17xIC Overhead lifts
19xIC Rows
19xIC Squats
19xIC Touching the Stars (diagonally up to the left and then up to the right for each rep)
19xIC Curls (deadly at the end)
COP Three (at picnic benchs under shelter):
17xIC Incline Merkins
19xIC Right Leg Step-Ups
19xIC Dips
19xIC Left Leg Step-Ups
19xIC Full Sit-ups (with feet on picnic benches)
COP Four (no rest for the weary):
three rounds of People’s Chair, each for about 93 seconds (i.e, 17 plus 19+19+19+19)
round one: just sit and enjoy the view
round two: include some overhead lifts
round three: include some curls
COP Five (after mosey to playground):
Three sets of a circuit of pull-ups, LBCs and Incline Merkins
round one: 7 pull-ups for the base line
round two: 6 pull-ups for the base line
round three: 6 pull-ups for the base line
[QHC accounced that the three were supposed to add up to 17, but YHC can’t count very well all the time and apparently neither can the rest of the PAX; YHC wasn’t about to suggest 93 pull-ups at that point; there would have been another revolution.]
COP Six (Mary):
17xIC LBCs
19xIC Flutter kicks
19xIC American Hammers (apologies to PAX for misnaming then as Russian Twists)
19xIC Dying Cockroaches
19xIC Exploding Stars (basically, an LBC in reverse: pull legs up to elbows and then stretch them full out for each rep)
Mosey back to Old Glory for a short Countorama and Namorama; then prayers for our great nation, families, friends, neighbors and, as always and especially, those in need. YHC, JV
