Middle Passage

16 Pax posted to Boondocks in the gloomidty for a pre-Juneteeth beatdown. Juneteeth is now a federal holiday that celebrates the emancipation of enslaved African-Americans. This YHC modified an old beatdown to incorporate The Middle Passage which was the stage of the Atlantic slave trade in which millions of enslaved Africans were transported to the Americas as part of the triangular slave trade.

COP

SSH x 10 reps

Micheal Phelps x 10

Reachers x 10

The Thang

Partnered up teams of 2

8 Stations/Ports(Pink Panther suggestion) setup throughout AO with 4 Rounds of exercises. Pax complete 1 round and move to next port rinse and repeat

Port  #1

5 Pull-ups

5 Box Jumps

Run to Port #2

Round 1-20 squats run to port 2

Round 2- 20 Lunges

Round 3- 20 Calf Raises(squat position)

Round 4- 20 Bobby Hurleys

Port #3

RD 1- 20 Low Five Partner Merkins

RD2-20 Hand Release Merkins

RD3-20 Werkins

RD4-20 Crossed Leg Merkins (10/10)

Port #4

RD1- 20 Groiners

RD2-20 Circle Mtn Climbers

RD3 -20 Plank Toe Touches

RD4-20 Maktar N’ Dyes

Port 5(turf field)

RD1-20 BBSU

RD2-20 LBCs

RD3-20 V-ups

RD4-20 Flutter Kicks (4 count)

Run to 50 yd line

Port #5

Travel Burpees across 50yd line for 26yds second cone Bear Crawl to end sideline of 50 Run to Port 5

Port #6

15 Heavy Jumropes/High Knees

Port #7

20 Wall Sit with over head claps using Bricks

Port #8

Sandbag Carry over Berm.

Run back to Port Rinse and Repeat to start next round.

COT

Significance of Juneteeth and Middle Passage

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