It was a hot one! 8 am start, humidity felt like 1000%, and it’s an hour workout… We took plenty of breaks and Q even had a water-filled spray bottle for a little refresher between rounds

Warm up: Good mornings, 5 Inchworms to runners stretch, arm circles;  Ring of Fire each Pax completed 4 jumping jacks, while we held squat

The Thang: For the duration of each song, cycle thru the reps of each exercise

“Firework” – Katy Perry

1 Star Jump Burpee

7 Knee Repeater L

7 Knee Repeater R

6 JJ

Run to stoplight and back

“American Woman” -Lenny Kravitz

1 Star Jump

7 Squats

7 Plank Shoulder Taps

6 Mountain Climbers


“Party in the USA” -Miley Cyrus

1 Squat Jump

7 Push ups

7 Alternating lateral leg lifts

6 Dips 


“R.O.C.K. in the U.S.A.” -John Mellencamp

1 Bear Hold push up

7 Hillbillies

7 Toy Soldiers

6 Plank Jacks

WE moved to the shade for the rest of the workout!

“Only in America” – Brooks & Dunn

1 ManMaker (Burpee, R row, push up, L row, finish burpee)

7 Narrow Squats

7 Sparky Crabs

6 Monkey Humpers


“Freedom – George Michael”

1 Drunken Mtn Climber

7 Hallelujahs

7 Imperial Walkers

6 Blast off Push ups


“Born in the USA” – Bruce Springsteen

Glute Destroyer: Donkey kick, fire hydrant, lateral raise, straight raise; swap legs, rinse and repeat for length of song

Q had a Plank Destroyer planned, but because we had already been on our hands alot, we pivoted to Captain Thor and completed all the way up to 10 BGSU / 40 American Hammers

COT: ”May we think of freedom not as the right to do as we please, but as the opportunity to do what is right” 

Q nearly forgot Name o Rama