On this date in history…in 1818 Congress decided on flag – 20 stars and 13 red and white stripes. Who designed our flag? Francis Hopkinson – who was also a signer of the Declaration of Independence.
Warm up – Run around parking lot, jog, high knees, butt kicks, Imperial Walkers, Don Quixote, stretches
Quick Q Source discussion on Shield Lock
- Man hunts best in a pack.
- Men recognize the Advantage of mutual defense.
- Acceleration of the Shield Lock requires Preparedness.
9 Pax Mosey to San Marco Square to find 4 cones – with flags.
Flags in loop around park: Do the first exercise – move to the second flag and do the first exercise, second loop do second, etc…
Flag 1: 10 Burpees, 8 Burpees, 6 Burpees, 4 Burpees
Flag 2: 20 LBCs, 20 LBCs, 20 flutter kicks, 20 American Hammers (for the 20 Stars!)
Flag 3: 18 Merkins, 18 Merkins, 18 Wide Arm Merkins, 18 Hand Release Merkins
Flag 4: 40 Squats, 30 Bobby Hurley’s, 20 Mountain Climbers each leg, 20 Monkey Humpers
1/2 Pax wall sit while other half do a wheel-o-merkin (Thank, Jumanji, for remembers terminology!). Switch. Then do 10 jump ups. Switch.
Mosey back to Flag.
Personal reflection by the Q – Shield Lock is hard. I like F3 for many reasons, but do I REALLY get engaged with men enough for them to know me? Are we at “shield lock” level?