After my opening remarks , disclaimer and setting up the patriotic playlist , we got down to business with a full body warmup.

The Thang:

I broke the murph up into 10 rounds..

  1. .2 mile run
  2. 10 pushups
  3. 20 situps
  4. 30 squats

rise and repeat. !!!
See photo. – each round had a different variation of the exercise.

We ended with a few chest , quad and core stretches.

Cot: Our flag does not fly because the wind moves it …it flies with the last breath of each soldier who died protecting it.

Name-o-Rama….  June Q challenge is complete !  Let’s see who wins the shirt. Thanks to everyone who signed up.